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Iron in the athlete's diet
Table of Contents
1. The functions of iron and the need for it
It is important to note that erythropoietic disorders can also be caused by other blood disorder or develop in response to the course of a chronic disease (long-term athletes, vegetarians) should be tested regularly, as well as use a diet rich in iron in quantities higher than the standard requirement (> 18 mg for women; > 8 mg for men).2. The effect of anemia on health and exercise
Athletes dealing with iron deficiency should benefit from specialist help and should take into account oral supplementation and dietary changes. It may take 36 months to return to full health. It is best to take easily digestible iron, i.e. heme iron, or non-heme iron in combination with vitamin C. These changes may be beneficial for aerobic exercise and do not have to adversely affect exercise ability. During high-intensity physical activity, high menstrual bleeding, mechanical haemorrhaging, and increased gastrointestinal impairment may be used in conjunction with dietary management strategies.3. The absorption of iron
Chemical iron is thought to be transported directly into the cell by means of a specific transporter. What happens to iron afterwards depends on the body's current demand and the amount of iron in the body. Iron found in food products comes in two forms: Chemical Iron (Fe2+) is found in meat products and also in the form of an iron ion; Non-Hemic Iron ( Fe3+) occurs in products of plant origin; whereas Iron in the shape of Fe3 ions occurs before being transported from the ferromagnetic membrane to the enterotic membrane, it has to be transferred to an ascetic acid (Fe 2++) in an enzyme, where it is transferred from the carcinogen to another enzyme. It can be converted into a protein by the enzyme Fe2+ or Fe3+, where it passes through the cell membrane and into a phosphorus.4. Nutritional recommendations for anemia
General recommendations on optimal iron intake for athletes include, first and foremost, the consumption of an adequate amount of energy, especially among athletes with a low body mass index, as they are the most likely to suffer from iron deficiency. Provision should also be made for whole grain products and legumes, green vegetables, iron-rich spices (cottage cheese, tomatoes, copper). Iron-rich strawberries include: graham, pumpkin, jaggery, grapefruit; fruits and vegetables (red grain, soybean seeds, fig seeds); herbs (fruit juices), fruit juices (fructose), herbs, fruits, vegetables and vegetable juices, as well as organic products (such as apple juice, pomegranate juice, cassava juice, celery juice, fruit juice, and herbs).
