Gluten Free Fitness

Gluten Free Sports Supplements Update: BSN and Gaspari Nutrition


Sometimes deciphering whether a supplement contains gluten can be a daunting task. I have been emailing different companies in an attempt to compile a list of gluten free supplements, and have found that some companies certainly appear more aware than others. The list will be a work in progress, and will be constantly changing as product lines are modified and change. So I give you this information with a VERY strong encouragement to check labels yourself as well.
Having said that, here’s some information, some more helpful than others.



Bio-Engineered Supplements and Nutrition, Inc.

After contacting the company BSN (Bio-Engineered Supplements and Nutrition, Inc.) and requesting a list of gluten free products, this was the email response I received:
“Our labels are continually being updated due to formula or ingredient alterations. Please continue to check the labels for the latest information. BSN products may or may not indirectly contain gluten due to the possibility of cross contact with manufacturing equipment.”

Given that-I will not be risking it. I have not used their products in the past. I see now that they have also updated the label on the Lean Dessert Protein powder (which I’m bummed about because I heard it tasted really good) that the glutamine peptides it contains are sourced from wheat. Bigtime bummer. Thank you to BSN for being forthright however, and revealing that their products may not be safe. If you are interested in their other products, definitely check labels. You can check into BSN here.

Gaspari Nutrition
Gaspari Sports Nutrition Supplements

Gaspari Sports Nutrition Supplements

I also contacted Gaspari Nutrition. In response to my email requesting a gluten free product list, I got an excellent response! Patrick the customer service manager replied:

All products besides Sizeon Powder and Realmass are 100% gluten free.

Whoohoo! I have tried Gaspari’s Myofusion Protein powder which I liked quite a bit. It’s a thicker consistency when mixed, and sometimes I like to mix protein powder with a small amount of water and pretend it’s pudding. (I told you I have a sweet tooth that won’t quit.) This protein powder works very well for that.

Also, I’ve used the preworkout supplement SuperPump 250. SuperPump has some caffeine and stimulants, as well as creatine monohydrate, a few adaptogen herbs and some B vitamins, and some other “pump” inducing ingredients. I liked it and had no problems stomach wise. I also can handle a lot of caffeine, so your mileage may vary. I was please with Gaspari’s quick response to my email and customer service. I plan on trying more of their products in the future, and will keep you posted. You can check out more about Gaspari here.

Have you tried any of these products? What sports supplements do you like or would like me to check into? Let me know! Post your comments below! (Wow-that was a weak rhyme 😉

Purely Elizabeth Apple Spice Muffin Mix: Gluten Free Product Review

Purely Elizabeth Apple Spice Muffin Mix

Purely Elizabeth Apple Spice Muffin Mix

I was very pleased when I read about this new line of gluten free baking mixes. They are dairy, sugar and gluten free. Rejoice! They also are made with nutrition in mind-incorporating whole grains instead of highly processed rice flour, which is very common in gluten free mixes. Also included are omega 3 containing flax, hemp and chia seeds.

Elizabeth was kind enough to send me samples of the apple spice muffin mix, the cacao muffin mix, and the pancake mix. I tried the apple muffin mix today.

No nutritional info on the packet

One thing I noticed immediately, that personally I would like to see as far as packaging goes: The nutrition facts are not printed on the mix package itself. You can find the nutrition facts (which are for the non-prepared dry mix only) on the website. I would like to see that on the actual package as well. I realize that it is a nit-picky detail though.


I also have to say I did not prepare the mix exactly as directed, so I violated a cardinal rule. I made two substitutions. I have nothing against healthy fats, but today I wanted to keep my fat intake lower and carbohydrates higher. Instead of 1/2 cup of olive oil, I used 1/2 cup of unsweetened applesauce plus 1 tablespoon of coconut oil. I also used 1/4 cup of maple syrup and 1/4 cup of sugar free pancake syrup (which was sweetened with Splenda.)


The ingredients in the mix are:

  • Millet Flour
  • Corn flour
  • Almond Flour
  • Organic Coconut Flour
  • Flax Seed
  • Organic Hemp Seed
  • Organic Chia Seed
  • Aluminum Free Baking Powder
  • Organic Cinnamon
  • Organic Nutmeg
  • Sea Salt

I like that. A lot. Nothing that is not real food, unpronouncable, or has more that 4 syllables.

Directions are to add 1/2 maple syrup, 1/2 cup olive oil, 1 cup of diced baking apple (I shredded mine with a grater instead of chopping,) 1 tsp vanilla, and 1 egg. Also easy to pronounce. NICE!

The smell of the mix was quite strongly spicy, in a good cinnamin-y way. The smell in the house when they were baking was really wonderful.

With the substitutions I mentioned above, here is the nutrition (macronutrient-see definition here) breakdown per muffin, with making 12 muffins.

Nutritional info
  • 110 calories
  • 5 grams of fat
  • 16 grams of carbs (4 of which are fiber)
  • 2 grams of protein

The muffins came out with a nice crusty muffin top, but the inside was moist.

The seeds in the mix add a nice little crunch which I liked. We had 3 testers in the house. Myself, my non-celiac Dunkin-Donut muffin loving fiance, and our dog Tess.


Nice crunch on the top, good texture with the seeds and apple, good level of moisture. Not terribly sweet. (a good thing.) 1 muffin left me wanting a second. Not so good for me, but a good reflection on the product.

My fiance liked the crunchy top and the flavor. Thought the texture was a bit off-probably tasted too healthy to him, since it wasn’t bleached white flour 😉

Tess the dog didn’t eat her piece. She likes glutinous pizzza crusts though, so her taste is suspect.


Overall, I give the entire product a 6-7/10. I think for celiacs this is a wonderful option. For non-celiacs they may still notice the different texture. The nutritional profile is quite stellar for a baked good which is really a treat. Since I did not prepare it exactly as directed, it may be slightly different. Bottom line is that this is a great addition to the gluten free baking mix fray, with quality ingredients and nutrition.

Give them a try yourself and post your experience below! You can find more information at Purely Elizabeth.

Gluten Free Glossary – Good Things to Know

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  • Celiac Disease-click here for an overview
  • Gluten-Gluten is a protein found in wheat, barley and rye. The problem in celiac disease and gluten intolerance is when this protein causes an inflammatory reaction in the small intestine.
  • Diet-A way of eating, not a restrictive one, just a way to eat. No expectations that a diet has to be a bad thing. It’s just a nutrition plan, that is all.
  • Calorie-Technically the amount of energy it takes to heat a gram of water 1 degree Celsius. For our purposes consider it a unit of energy, also something important to look at food labels.
  • Macronutrient-These are proteins, fats and carbohydrates. Also referred to as “macros.”
  • Micronutrients-Vitamins, minerals, all the other good stuff.
  • Protein-one of the macronutrients, composed of amino acids. Generally found in meats, beans, dairy, and in small amounts in grain product and some fat sources. Each gram of protein contains approximately 4 calories.
  • Carbohydrates-another macro, revered or hated depending on what diet book is hot. There are complex and simple carbs, fruits/veggies/grains contain a relatively larger amount of carbs. Also 4 calories per gram.
  • Fats-another victim of redheaded stepchild syndrome. Includes the omega 3 and 6 fatty acids, and also unsaturated fats (mono and poly) as well as saturated fat. These will not kill you if eaten in moderation.
  • Maintenance-Eating the amount of calories which will keep your scale weight at a given level. Usually given water weight fluctuations within a few pounds.
  • Deficit-Eating less calories than you expend, resulting in weight/fat loss. A deficit is generally achieved by a combination of eating less and moving more.
  • Surplus-Eating more calories than you expend, resulting in weight gain, which may be muscle, fat or a combination. When done intentionally, this could be good. Unintentionally, not so much.
  • Glycemic Index/Glycemic Load-Numbers to confuse you. These are supposed to give you an idea of how quickly these items are broken down into the smallest unit and enter your bloodstream. Pretty much useless because it doesn’t take into account eating these items in conjunction with another. So don’t worry about it too much, it’s a piece of information that you can use, not the be all end all.
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