Exercise & Nutrition "The ‘Iron" clad facts

Iron is one of the elements which comprises the hemoglobin and myoglobin, which helps to carry and store oxygen that cells require to produce energy. Iron deficiency in the body will likely cause anaemia, fatigue, low resistance against illness, and decreased oxygen flow. Such a deficiency will seriously affects the performance ability of athletes.

Athletes require more iron because high-intensity activities accelerate the metabolism of iron in the body, and because perspiration results in iron loss. In addition, certain types of exercise (especially long-distance running and other endurance sports) can cause red blood cell damage. Female athletes lose more iron from their bodies due to menstrual cycles. Insufficient intake of iron in a diet could result in iron deficiency anaemia. People who have an imbalanced dietary habit, or on a diet, or being a vegetarian who make poor nutritional choices need to be especially cautious.

A healthy diet will help prevent iron deficiency:

1.           Choose foods with high iron content, such as meat (consider eating red meat like pork, beef, and lamb on an average of 3-4 times every week), internal organs, egg yolk (but be aware of its high cholesterol content), green vegetables, and grains.

2.           Reduce the consumption of high content of phytic acid, oxalic acid, tannic acid, and soy protein isolate foods which may suppress the absorption of iron, such as tea, coffee, spinach, beetroot, chives, peanuts and hyacinth beans. In particular, avoid consuming too much tea or coffee during a meal.

3.           On the other hand, vitamin C and meat protein can help the absorption of iron. Habits like having oatmeal with orange juice for breakfast, eating meals with green vegetables and meat, as well as eating fruits after a meal will all help with iron absorption.

Generally, it is difficult to cause an excessive intake of iron simply through eating. However, athletes who heavily supplement their iron intake without a pre-existing deficiency can damage their health. An excessive intake of iron will abrupt the absorption of other minerals, and may also cause intestinal mucosal bleeding and damage to organs such as the liver and kidneys. Therefore, athletes should get medical advice before taking iron supplements. The best way to meet your iron needs is, after all, through a healthy diet.