All individuals who want to optimize their athletic performance must meet their appropriate daily iron requirements. Remember, iron is an essential and key nutrient in the transport of oxygen to the cells. Just like iron will help to maximize the functions of the brain and every cell in the human body, so will it help in achieving the best athletic performance.

How do you get all the iron you need?

Appropriate iron intake to meet individual requirements can easily be determined for all individuals of all ages with the assistance of a nutritionist.

NB Iron supplements should only be considered after discussing your iron needs with a physician and nutritionist. Contact Us for more info!

Iron is contained in a variety of foods and is available to the body in two forms

1- Heme iron is easily absorbed by the body and found in the following foods:

• Beef
• Lamb
• Pork
• Liver
• Veal
• Turkey and chicken
• Fish and seafood

NB The dark meat in chicken or turkey contains more iron than the light meat. Red meat (i.e. beef, lamb, and pork) contains the highest amounts of heme iron.

2 - Non-heme iron is not as well absorbed as heme iron. It is contained in the following foods:

• Iron-fortified breakfast cereals
• Whole grain and enriched breads and pasta Legumes including lentils, dried peas and beans Seeds and nuts like pumpkin seeds, sesame seeds and peanuts
• Dried fruit including raisins and apricots
• Dark green, leafy vegetables
• Eggs

Optimize iron performance

1 - Eat heme-iron foods like meat, fish or poultry to help the body use non-heme iron from other foods.

2 - Include vitamin C-rich foods in your meals to help the body absorb non-heme iron. Good sources of vitamin C include: Les bonnes sources de vitamine C:

• 100% pure fruit and/or vegetable juice
• Lemon, oranges, grapefruits, clementines, mandarines
• Strawberries, raspberries, kiwis
• Tomatoes, turnips, potatoes
• Cauliflower, broccoli, Brussels sprouts
• Green, yellow and red peppers. Hot peppers too.

3 - Avoid tea and coffee during meals because these contain polyphenols that inhibit the absorption of non-heme iron. You should consume these beverages between your meals or at least one hour after meals.

Q: So how did Popeye get the most iron from his spinach?

A: The spinach meal must have been prepared with a splash of lemon juice…

Let's keep in mind the power of iron. Everybody needs it, everyday, and for a lifetime.

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