Iron is an essential nutrient in the body as it is a key component of hemoglobin, which carries oxygen in the blood. Without adequate iron, cells and muscles don’t get the oxygen they need, resulting in fatigue and low energy. For an athlete, a low hemoglobin level can ruin their season. It can take months to raise hemoglobin levels.
Who tends to get low?
What a low iron level feels like…
Iron RDA (Recommended Dietary Allowance)
Iron is found in two forms:
Norse Training Tips!
Top Food Sources of Iron
|Blackstrap molasses||2 Tbsp||7.2|
|Quinoa (cooked)||1 cup||6.3|
|Beef liver||3 oz||6.0|
|Oatmeal (Fortified and cooked)||1 cup||5.8|
|Lentils (cooked)||1/2 cup||3.3|
|Soybeans (cooked)||1/4 cup||2.2|
|Sirloin Steak||3 oz||2.0|
|Peaches (dried)||1/4 cup||1.6|
|Beef Jerky||1 oz||1.5|
|Chicken Breast||3 oz||0.88|
|Dried Beef||1 oz||0.73|
|Turkey Deli Meat||1 slice||0.28|
Source: USDA National Nutrient Database for Standard Reference
Café Combos (High iron and vitamin C foods):
Supplemental Iron Sources