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Iron in the Athlete's Diet
Table of Contents
1. The functions of iron and the need for it
Iron is essential for the proper functioning of the body. It is involved in many metabolic processes and is also involved in DNA synthesis, the formation of neurotransmitters and hormones. The amount of iron in the body depends on the sex and age in adult men is 4.2 g and in women 3.4 g. The requirement for physically active women is significantly higher than the standard: it may be up to 70% higher in relation to the average skin requirement (EAR).2. The effect of anemia on health and exercise
Inadequate iron levels can cause adverse health and physical fitness impairments impairment of muscle tissue function, reduction of physical fitness, which in turn affects workout adaptation and workout outcomes. During high-intensity physical activity, menstrual bleeding, mechanical hemorrhoids and aerobic micro-blood disorders may affect the economy of the aerobic system.3. The absorption of iron
Iron found in foodstuffs comes in two forms: heme iron (Fe2+) comes in meat products and also in the form of iron ions; non-heme (Fe3+) is found in products of plant origin. Different forms of iron are absorbed in a certain amount It is estimated that hemo iron is absorbed by about.25% and non-Heme iron by 25%. It is thought that heme Iron is transported directly into the cell via a specific transporter.4. Nutritional recommendations for anemia
Iron uptake enhancers include vitamin C, peptide from partially digested muscle tissue, fermented foods, as well as organic acids such as apples or citric acid and fructose (honey). Iron-inhibiting products include: phytanies (vegetable products), peaches, polyphenols (black tea and coffee), peptids from part-digested vegetable proteins, peptides. General recommendations for optimum iron requirements for athletes also include adequate energy intake, especially among athletes with a low iron intake index, as they suffer from low iron content of grains, soybeans, soya beans, grapefruit juices, fruit and vegetables, and at least 5 times per week the benefits of these products are to be supplied in the form of cereals, cereals or cereals (fruits, grapes, legumes, fruits, vegetables etc.).5. Summary
Iron deficiency anemia is very common, especially in groups such as: adolescents in their teens, people on a reduction diet, people with a diet that is not differentiated, people who take high amounts of fiber and rarely eat meat products, athletes who are exposed to high loads during training.
