By Dayne Hudson
Iron.
No, I'm not talking about the stuff you through around in the gym!
I'm talking about one of the most IMPORTANT minerals there is.
If you're not getting enough, your performance will be sacrificed. Just like water and sleep, a low amount has a negative effect on your training.
IS ALL IRON THE SAME?
No. There are two types of Iron.
The first is heme iron, which you'll find in meat, fish (and seafood, muscles, etc) and poultry.
Heme iron is absorbed BETTER. The second is non-heme iron, found in foods like vegetables, nuts and cereals.
SO WHY DO I NEED IT?
The heme in Hemoglobin and Myoglogin contain iron.
Hemoglobin is your bodies OXYGEN transportation molecule, and myoglobin (a very similiar molecule) is used to transport oxygen within your muscles.
WHAT DOES ALL THIS MEAN?
If you DON'T get enough, your fitness AND resistance (weight) training will pay the price.
You won't be getting the BEST out of your workouts!
FIT'N'FLEXED FAST FACTS
- As far as nutrient deficiencies go - Iron deficiency is the most common
- Iron absorption is inhibited by calcium
- Iron is vital for a healthy immune system
SO HOW MUCH DO I NEED?
TRAINING MALES: Shoot for 12mg a day.
TRAINING FEMALES: Aim for 20mg a day. Females are known to have a low iron intake. Combine this with the iron lost via menstrual fluid and you can quickly see why Iron is VITAL for the female athlete/fitness goer.
HOW MUCH DOES EACH FOOD CONTAIN?
HEME IRON
- 100grams of BEEF: 3mg
- 100grams of CHICKEN: 0.5-1.0mg
- 100grams of FISH: 0.4-1.3
- 100grams of OYSTERS: 3.9mg
- 100grams of SALMON: 1.3mg
NON-HEME IRON
- TWO EGGS: 2.0mg
- ONE cup of breakfast cereal: 2.5mg
- TWO slices wholemeal bread: 1.3mg
- 145grams of COOKED SPINACH: 4.5mg
- 100grams of TOFU: 2.3mg
- 50grams of ALMONDS: 1.8mg
So make sure you smash the IRON - why inhibit your performance?
