Peter Bronski - The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life

ADVANCE PRAISE FOR
The Gluten-Free Edge

Any hard-training athlete serious about health and performance should read and incorporate the principles of nutrition found in this book.

ROBERT KUNZ, MS, cofounder of First Endurance

If you want to learn more about how to optimize your performance and body composition, then read this book. Seriously.

RYAN D. ANDREWS, MS, MA, RD, CSCS, coach with Precision Nutrition

Insights from history, science, and nutrition, combined with striking personal accounts from elite athletes, make it an engaging read all the way through. The NFCA is proud to find our Athletes for Awareness among these pages, and we expect this book will inspire more to come!

ALICE BAST and the team at the National Foundation for Celiac Awareness

Finally! A book that validates the science behind everything Ive observed with our athletes: Gluten-free equals improved performance. If you want to go faster, get leaner, and have the energy to go the distance, get the facts from The Gluten-Free Edge. You will be blown away by this bookand once you read it youll never want to go back to eating, feeling, and underperforming the way you did before. A must-read for all athletes!

MIRIAM G. ZACHARIAS, PHD, MS, Vice President of the National Association of Nutrition Professionals

Nutritional needs are forefront in the minds of athletes, including trail runners. This well-written and thoroughly researched book demystifies gluten and provides a realistic approach to food as it relates to and assists with performance.

NANCY HOBBS, Executive Director, American Trail Running Association

The Gluten-Free Edge is a great book for both the weekend warrior and the professional. Even as an ultra-endurance swimmer and 50-year-old competitive athlete, I found much to learn. The authors help you navigate a complicated subject with simple and personal stories that everyone can understand.

BRUCE GORDON, marathon swimmer

The Gluten-Free Edge provides very powerful personal stories and lessons for anyone contemplating the shift toward a gluten-free lifestyle. Great insights for athletes and non-athletes alike, especially those suffering from celiac disease or undiagnosed gluten intolerance.

SETH BRONHEIM, MS, RD, CDN, Director of Nutrition and Fitness, Generation UCAN, www.generationucan.com

New York

ALSO BY PETER BRONSKI

At the Mercy of the Mountains: True Stories of Survival and
Tragedy in New Yorks Adirondacks

Hunting Natures Fury: A Storm Chasers Obsession with
Tornadoes, Hurricanes, and Other Natural Disasters

Powder Ghost Towns: Epic Backcountry Runs in Colorados
Lost Ski Resorts

WITH KELLI BRONSKI

Artisanal Gluten-Free Cooking: 275 Great-Tasting, From-Scratch
Recipes from Around the World, Perfect for Every Meal
and Anyone on a Gluten-Free Diet
and Even Those Who Arent

Artisanal Gluten-Free Cupcakes: 50 From-Scratch Recipes to
Delight Every Cupcake DevoteeGluten-Free and Otherwise

A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life

Peter Bronski and
Melissa McLean Jory, MNT

Foreword by Amy Yoder Begley

THE GLUTEN-FREE EDGE: A Nutrition and Training Guide for Peak Athletic Performance
and an Active Gluten-Free Life
Copyright Peter Bronski and Melissa McLean Jory, 2012
Foreword copyright Amy Yoder Begley, 2012
The are a continuation of this copyright page.

All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher.

The Experiment, LLC
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New York, NY 100016408
www.theexperimentpublishing.com

The Experiments books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fundraising or educational use. For details, contact us at info@theexperimentpublishing.com.

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized.

This book is not intended as a substitute for the medical advice of physicians or other clinicians. Readers should consult with a physician, dietitian, or other health-care professional before beginning or making any changes to a diet, exercise, or health program. The authors and publisher expressly disclaim responsibility for any liability, loss, or riskpersonal or otherwisewhich is incurred, directly or indirectly, as a consequence of the use and application of any of the contents of this book.

Library of Congress Cataloging-in-Publication Data
Bronski, Peter.
The gluten-free edge : a nutrition and training guide for peak athletic performance and an active gluten-free life / Peter Bronski and Melissa McLean Jory ; foreword by Amy Yoder Begley.
p. cm.
Includes bibliographical references and index.
ISBN 978-1-61519-052-2 (pbk.)ISBN 978-1-61519-149-9 (ebook) 1. Gluten-free dietPopular
works. 2. Gluten-free dietRecipes. I. Jory, Melissa McLean. II. Title.
RM237.86.B753 2012
615.854dc23
2012005134

ISBN 978-1-61519-052-2
Ebook ISBN 978-1-61519-149-9

Cover design by Howard Grossman | 12edesign.com
Cover photograph of tennis player Thomas M. Barwick INC | Getty Images
Cover photograph of jogger Maridav | 123RF
Text design by Pauline Neuwirth, Neuwirth & Associates, Inc.

Manufactured in the United States of America
Distributed by Workman Publishing Company, Inc.
Distributed simultaneously in Canada by Thomas Allen and Son Ltd.
First published July 2012
10 9 8 7 6 5 4 3 2 1

To Kelli, Marin, and Charlotte, my constant support crew...
in racing and in life
Peter

For my mom and my family, for their love and support, and to the memory
of my dad, who, by example, taught me to love the mountains
Melissa

WHEN I WAS diagnosed with celiac disease in 2006, it was a relief to have an answer, but overwhelming to learn how to live a gluten-free life while training for distance races. I spent hours in the bookstore trying to find a book with all the answers. I spent even longer reading labels. Learning to cook gluten-free and to eat safely while traveling was a trial-and-error process. My perseverance ultimately paid off, and I made the 2008 Beijing Olympic Team in the 10,000 meters two years after my diagnosis. That diagnosis was a doorway to a healthier life that allowed me to reach my potential and accomplish my dreams.

Now, I get weekly emails from athletes with questions about eating and training gluten-free, and I am excited to be able to point them to one resource, The Gluten-Free Edge. It is an informative book that covers everything a newly diagnosed celiac or a veteran gluten-free athlete could want to know. If you dont have a medical reason to go gluten-free but are wondering whether it will boost your performance,