Nutritional tips for athletes with dietary restrictions

Posted: December 4, 2025

To perform at the highest level, you need to be properly fueled. That becomes a bit of a challenge for athletes with dietary restrictions.

Whether you are managing allergies or intolerances, the key is to understand how to replace what’s missing in your diet.

“Common issues include meeting energy, protein, carbohydrate, and micronutrient needs,” Natasha Hansen, a senior sports dietitian, said. “Many athletes with allergies or intolerances struggle to get enough calories and nutrients when food groups are eliminated. This can also make it harder to meet vitamin and mineral needs since each food group provides unique micronutrients.”

More awareness equals more options

The demand for allergen-friendly foods has made it easier for athletes to safely meet their nutritional needs. 
“With increased market demand and improvements in food technology, there are now many more dairy-, gluten-, and nut-free options available,” Hansen said. “Companies have become much better at clear allergen labeling, which helps dietitians build complete and balanced meal plans without sacrificing variety or flavor, something that used to be far more challenging.”

Dairy-free athletes: How to get enough protein

Dairy is a source of protein. Removing it can complicate recovery and fueling. There are plenty of alternatives like:

• Greek yogurt alternatives
• Lactose-free options like ultra-filtered milk
• Lean animal proteins
• Soy or pea protein drinks and powders

Gluten-free athletes: Getting enough carbohydrates

Carbohydrates are vital for training and recovery. Gluten-free athletes need to be mindful of getting enough carbohydrates to support their training demands. 
Gluten-free carbohydrates include:

• Rice
• Potatoes
• Oats
• Quinoa
• Corn

Nut allergies: Finding on-the-go healthy fats

Nuts are an easy on-the-go snack that is rich in healthy fats. Other nutrient-dense options include:

• Avocados
• Greek yogurt with chia seeds and granola
• Salmon
• Seeds and seed butters
• Trail mix with pumpkin seeds

Other common allergies include soy, egg, and shellfish.

Replacements for soy include:

• Pea or rice protein powders
• Animal proteins
• Eggs
• Lentils
• Quinoa

Replacements for eggs include:

• Other animal proteins
• Dairy
• Tofu
• Legumes

Replacements for shellfish include:

• Chia
• Flax
• Algae oil
• Oil supplements

“No matter the allergy, with thoughtful planning and a variety of foods, athletes can still meet their nutrition goals and perform at their best,” Hansen said.