TAGS
loaf of whole wheat bread). The flavor is intense – so experiment with just a little at first.
When an athlete thinks they need to increase their iron intake, they tend to focus exclusively on this one mineral at the expense of their overall diet. Here are some things to think about:
Too much red meat. Some athletes increase red meat intake considerably to boost iron levels. Although heme iron is best absorbed, eating large amounts of red meat is not recommended for overall health. Leading health organizations recommend limiting red meat intake to reduce risk of , , You don’t need to exclude red meat, but for overall health it’s best to consume smaller amounts and include other sources of heme iron (poultry, fish) and non-heme iron in your diet.
Confusion with clams. Many reputable health and resources list clams as an excellent source of iron (23 mg per 3 oz; which is 6 mg more than the daily recommended allowance for women). I wouldn’t recommend eating clams often as your iron source. shows complications with this iron data, as the actual amount of iron in clams differs widely by the type of clam, and it is generally modest (1 mg per 3 oz serving for chopped of minced clam products). The study authors also found that nutrition label data for iron in clams is inaccurate, and that clams have much less heme iron than once thought. Clams with the highest iron content are baby clams, but eating large amounts of these clams is not recommended as they are high in aluminum and can accumulate and lead, contaminants that can cause adverse health effects.
Too much focus on inhibitors. Many foods that limit iron absorption are extremely nutritious and important for overall health. Some people limit legumes, seeds, and nuts because of their phytate content – yet these foods are nutrition powerhouses! Although if you’re trying to maximize iron absorption you might not want to drink tea or coffee with every meal, but a focus on enhancers, especially vitamin-C rich foods, will lead to a healthier overall diet.
Orange juice as main vitamin C source. For optimal nutrition, limit orange juice as your vitamin C source: it is and lacks the fiber to moderate the sugar absorption. Instead, eat a variety of vitamin-C rich fruits (e.g., kiwis, citrus fruits, strawberries, mangos, cantaloupe) or vegetables (red and green peppers, broccoli, greens, tomato sauce, cabbage). You’ll benefit from a wide array of health promoting substances, in addition to vitamin C to increase iron absorption. See the Table above for a variety of Vitamin-C rich fruits and vegetables.
If dietary measures aren’t effective for improving iron stores, iron supplementation is often considered. As iron pills often have side effects (constipation, diarrhea, stomach upset), and excess iron stores are a great health risk and associated with chronic disease, it’s important to take these supplements under the guidance of your physician. In some cases, iron injections may be considered to boost iron levels. You can find more information about iron supplements .
Many female athletes have low ferritin with normal hemoglobin levels. Some athletes and coaches believe that this status causes fatigue and may compromise aerobic capacity, and turn to iron supplements as a way to increase energy and improve race times. It is currently unclear whether or not iron supplementation will improve aerobic capacity in athletes with low ferritin without anemia, but research is ongoing. A small number of studies suggest that iron supplementation may reduce fatigue in women with low ferritin, but results have been mixed, and again, more research is needed. The optimal ferritin level for athletes is widely debated: many studies use a ferritin level of <12 mcg/L to define iron deficiency, although benefits of iron supplementation have been shown using higher ferritin cut-offs (up to 60 mcg/l). Some experts believe that ferritin and hemoglobin levels are relative (i.e., one athlete may be fine with hemoglobin level of 13 g/dl, while another may be anemic at thislevel). Consider this who improved steadily despite depleted iron stores (low ferritin levels).
If your iron stores are normal, there is little robust evidence to suggest that taking iron supplements will improve aerobic capacity or reduce fatigue. In fact, this practice is risky because excess iron is associated with health problems. Fatigue has many causes, and it’s important to consider the athlete’s training plan, life stressors, sleep, diet (i.e., restricting calories and/or carbohydrates), and other factors – in addition to iron status – that might be contributing to fatigue.
.
