Chapter 2: Basic Nutrition 36 due to current or previous medical conditions (e.g., pregnancy, breast feeding, diabetes, history of disordered eating, taking medication that requires food with consumption). Due to the potential impact on daily protein intake, intermittent fasting may be less suitable for athletes - especially strength athletes. As depicted in Table 2.4, consuming 1.0 gram of protein per pound of bodyweight is appropriate for most individuals (to include athletes). However, consuming that much protein is extremely different for individuals who are only eating three or less times per day. For example, a 150 lb. individual would have to consume 50 grams of protein per setting if on a three-meal per day schedule or 75 grams of protein per setting if on a two-meal per day schedule. Amuch easier and effective strategy would be to consume 30 grams of protein over a five-meal per day schedule. Gluten-free diet. This diet excludes the consumption of gluten, a complex combination of proteins found in wheat, rye and barley that are not easily digestible. One of the problems associated with this diet is that not all gastrointestinal issues (e.g., constipation, gas, bloating) are related to the consumption of gluten. As a result, individuals can be unnecessarily restricting nutrient-dense foods from their diet that are high in whole grains, fiber and B vitamins. Therefore, it is recommended that individuals with gastrointestinal issues work with their physician, or possibly a registered dietitian, to identify the underlying cause of their symptoms as well as foods to include and/or avoid in order to help manage those symptoms. Only individuals with Celiac disease need to completely avoid gluten in their diet. Celiac disease is an autoimmune disorder where the body enacts an immune response when gluten is consumed, that causes damage to the small intestine. This damage causes symptoms like diarrhea, bloating, gas and possibly other non-gastrointestinal issues (e.g., headaches, fatigue). Non-celiac gluten sensitivity (NCGS, sometimes called gluten intolerance or gluten sensitivity), on the other hand, is when there are gastrointestinal issues related to gluten consumption but without the autoimmune response and damage. Most people with NCGS have a threshold for gluten and only after that threshold is exceeded do they experience symptoms. Instead of avoiding whole grain foods altogether, a better strategy for individuals with NCGS may be to determine, through systematic trial and error, the amount of whole grain foods they can tolerate per day without experiencing symptoms. Another problem with the gluten-free diet is that it was never intended to be a strategy for weight loss, although many people use it as one. Gluten-free foods are not necessarily low-calorie foods and therefore, just as with foods containing gluten, weight gain is possible with overconsumption.
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