CYCLING SUPERFOODS #16 SPINACH

Get in touch with your inner Popeye and put some spinach in your diet for a boost in iron

Often we can feel like we’re having sufficient calories and getting ample rest but still feel tired. A common culprit could be iron, or a lack of it...

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

How much?

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 your work capacity. Iron requirements for endurance athletes, especially distance runners, are increased by approximately 70 per cent over non athletes.

Those serious athletes who are vegetarian or regular blood donors should aim for an iron intake greater than their respective Recommended Daily Allowance, for example 18mg for men and 8mg for women. A four to six-week supplementation or focused higher intake of iron has seen an increase in performance in general in endurance sport. Don’t go straight out and get a supplement, opting for a natural source like red meat, offal, spinach (2.7mg of iron per 100g, raw) or increased green vegetable intake is a good start. Also see your GP for a blood test if you haven’t in a while. willgirling.com