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IRON - 4 Tips For Iron Nutrition

4 Tips for Optimum Iron Nutrition In Endurance Performance



The iron needs in an athlete’s body changes according to the phase of the training season. Here are some quick and easy tips to help with your intake and absorption.

#1 Vegetarians – try to include more beans (especially lima beans), lentils, dark green leafy vegetables in the diet, as well as eggs and nuts, and other iron-rich foods.


#2 All athletes – try to consume plenty of vitamin C-rich foods (citrus fruits, berries, new potatoes, broccoli, sprouts, tomatoes, peppers, kiwis etc with your iron-rich foods. Vitamin C helps convert dietary iron into its most absorbable form in the body, which can increase uptake from the gut.


3# Don’t drink tea and coffee with your meals; the natural tannins present in these drinks strongly bind any iron present, making it less available to the body.


#4 Decrease your bran intake, it is high in compounds that bind iron and make it less absorbable.

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