CYCLING SUPERFOODS #28 IRON

Iron-rich foods should be a staple of an endurance athlete’s larder. Let us explain......

There could be many reasons for fatigue and a drop in performance, including overtraining, poor sleep, lack of recovery and under nourishment – that is, sufficient calories but an imperfect ratio of carbs, protein and fat to facilitate workload. But sometimes it could be a deficiency in micronutrients like iron.

WHY?

Iron is required for the formation of oxygencarrying proteins, haemoglobin and myoglobin, and for enzymes involved in energy production. Oxygen-carrying capacity is essential for endurance exercise, as well as normal function of the nervous, behavioural and immune systems.

WHAT DOES IT MEAN?

Iron depletion (low iron stores) is one of the most prevalent nutrient deficiencies observed among athletes, especially females. Iron deficiency – with or without anaemia – can impair muscle function and limit work capacity. Iron requirements for endurance athletes, particularly distance runners, are increased by approximately 80 per cent.

Athletes who are vegetarian, vegan or regular blood donors should aim for an iron intake greater than their respective RDA: 18mg women and 8mg for men. If you’re vegan, this rises to around 33mg for women and 14mg for men.

FOOD SOURCES

Due to the increase in popularity in veganism, it’s relevant to list iron sources that everyone can eat: spinach – one cup = 6.43mg; Swiss chard – one cup = 3.96mg; cumin – 2tsp = 2.79mg; parsley – cup = 1.88mg; turmeric – 2tsps = 1.82mg; beet greens – one cup = 2.74mg; collard greens – one cup = 2.15mg; asparagus – one cup = 1.64mg. Before you take any supplementation, I’d highly recommend having a blood test as supplementing without being deficient could be detrimental.

IRON DEFICIENCY WITH OR WITHOUT ANAEMIA CAN IMPAIR MUSCLE FUNCTION