Be in awe of iron

Iron is a key nutrient for endurance athletes

Tiredness, fatigue and drops in performance are most likely caused by variables such as overtraining, poor sleep, lack of quality recovery and under nourishment – a lack of sufficient calories in the right ratios of carbs, protein and fat to facilitate workload. But sometimes there’s a possibility it could be a micronutrient deficiency, such as iron (Fe).

IRON BENEFITS

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

Iron depletion is one of the most prevalent nutrient deficiencies among athletes, especially women. 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 for women and 8mg for men; if you’re vegan, this goes up to 33mg for women and 14mg for men.

Here’s a list of non-haem (non-meat) iron sources that everyone can eat.

• Spinach – 1 cup = 6.43mg

• Swiss chard – 1 cup = 3.96mg

• Cumin – 2tsp = 2.79mg

• Parsley – cup = 1.88mg

• Turmeric – 2tsp = 1.82mg

• Beet greens – 1 cup = 2.74mg

• Collard greens – 1 cup = 2.15mg

• Pak choi/boy choy – 1 cup = 1.77mg

• Asparagus – 1 cup = 1.64mg

Before taking supplementation, get your blood tested. Taking supplements without being deficient can be detrimental to your health.

Will Girling MSc sports and performance nutritionist; willgirling.com

“IRON DEPLETION IS ONE OF THE MOST PREVALENT NUTRIENT

DEFICIENCIES AMONG ATHLETES, ESPECIALLY WOMEN”