Diet Chart plan

Description

Iron is an important micronutrient in pathways of energy production; adequate nutrient intake and its balance is essential for optimal athletic performance. Anemia is a condition in which the blood does not have enough healthy red blood cells. It is a common disorder among adolescent and adult athletes regardless of level of physical activity. Iron metabolism may be altered in some athletes training and competing in endurance sports. Iron deficiency (ID) is a prevailing nutritional concern amongst the athletic population due to the increased iron demands of this group. Athletes’ ability to replenish taxed iron stores is challenging due to the low bioavailability of dietary sources, and the interaction between exercise and hepcidin, the primary iron-regulatory hormone. An emphasis on the incorporation of iron-rich foods into their daily diet is critical for iron deficiency athletes to achieve their RDA. To maintain a normal iron balance, diets should include a variety of iron bioavailable foods. Dietary iron comes in 2 forms: heme and nonheme. Heme iron is contained in foods from animal sources and has higher bioavailability and absorption relative to nonheme iron. When consumed together, heme iron also enhances the absorption of nonheme iron. Consistent intake of heme iron is the most effective way to ensure appropriate iron absorption and iron balance.