- Heme iron is found in liver, lean steak, dark chicken meat, fish, oysters and salmon. It’s the real deal.
- Non-heme iron in foods such as eggs, fortified breakfast cereals, cooked spinach, lentils, cooked kidney beans, tofu and almonds is not as well-absorbed by the body.
Understanding how foods can help you recover quicker from your training /competition will help you to be the best that you can be, read on to discover the power of foods when used correctly Athletes so often think they need special foods or supplements to be able to maintain their fitness regime day in day out when in fact all they need to do is eat the same as non –athletes just a bit more. By knowing what foods the body needs to repair after training sessions, what foods the body needs to keep the energy levels up & the foods that keep the iron levels up & anti –oxidants levels up to rebuild the immune system. There is only so much food we can eat, so we must be picky about choosing foods with a high concentration of nutrients, and get them in the right balance. Let’s take a look at a simple week-long plan that focuses on the basic seven. Protein All athletes need more protein than the average person. A not-particularly-active man requires 0.8g of protein per kilogram of bodyweight, while a male power and strength athlete looking to bulk up may require as much as 2 grams per kilogram each day. An endurance athlete needs 1.2 to 1.4 grams of protein per kilogram. To make optimal use of this protein, it’s best to eat it in servings of no more than 30 grams at a time. The Dietitians Association of Australia (DAA) recommends an absolute limit of 200 grams per day, regardless of bodyweight and activity. Carbohydrates Eating too much protein can come at the expense of carbohydrates. Carbs have received an unnecessarily bad rap. For athletes, they are essential fuel and the building blocks to recovery. You don’t get the full benefit of proteins without the carbs." By adding complex & simple carbs into your daily diet will help your muscles restock with Glycogen Iron: Heavy training can often cause athletes (runners, especially) to run low on iron, which can often lead to tiredness and poor recovery. At its worst, you can develop anemia and be hit with cramps, headaches and shortness of breath. Many people go for the quick fix of an iron supplement, but these are often associated with side effects like nausea and heartburn or poor absorption, so it’s best to look to real food. There are two types of iron.