Today I’m going to go into detail about how you can maximize your iron intake to bolster your running performance a big chunk of attaining and abundance of energy for running is having healthy levels of iron as indeed good healthy iron levels is critical for giving you sustainable lasting energy stamina focus and less brain fog this is in part because iron helps deliver vital oxygen and nutrient rich blood to the brain thereby ensuring more optimal brain function having low iron can jeopardize your training by making you chronically tired giving you shortness of breath among the many other side effects that comes with having low iron levels but there are many easy ways to help boost your body’s iron absorbing capacity more easily so that you feel more refreshed renewed and recharged for running. In pulling together the research on how to promote better iron absorption in the body here are four key strategic dietary suggestions and recommendations to help you improve the means of how quickly and efficiently your body absorbs iron the first tip to improve your body’s iron absorption capacity is by increasing your vitamin c intake vitamin c helps rush in more iron helping you capitalize on your iron intake especially from leafy greens as the iron in plants may be a little difficult to absorb to deal with this according to reports in the International Journal of vitamin and nutrition research adding a small teaspoon of vitamin c powder to your fruits and vegetables puts you on track to double your iron absorption part of how vitamin C runs in more iron to your body is that vitamin C structurally changes the iron in plants vitamin C modifies the structural makeup or framework of iron in a way where iron becomes more easily soaked up by the body’s tissues helping your body become more sufficient at absorbing more iron the second way to boost iron absorption is by eating darker cuts of meat for the runners who are carnivores beef pork and chicken are ideally adequate sources of iron but you get the best amount of iron in greater concentrations according to New Zealand researchers darker cuts of meat are more concentrated in iron than lighter cuts of meat the researchers found that darker red meat contained up to 15% more iron than white or pink meat so if you really need a shot of iron one excellent way to absorb and retain high levels of iron your best chances of getting higher sources of iron is by choosing darker cuts of red meat but I have good news for vegetarians, in that cooking your vegetables makes their iron content easier to absorb by the body helping your body use 30% more the third way to improve iron absorption in the body is with eating more yogurt it is revealed that eating more yogurt helps feed more iron into your body according to Swedish researchers healthy bacteria in yogurt may increase iron absorption in the body by as much as 55% and this is because yogurts healthy bacteria eases and reduces gut inflammation making it easier for iron to pass through the membrane of the intestinal tract or the gut and seep through more easily into your bloodstream and lastly the fourth way to get more iron into your body is by eating your vegetables cooked not raw as I just briefly mentioned how you cook your vegetables can greatly influence how your body absorbs their iron content to get the most iron from your vegetables some evidence points to cooking your vegetables instead of eating your vegetables raw as cooking your vegetables may simulate greater iron release from the vegetables cooking specific vegetables like broccoli, cauliflower, kale and bok choy may actually help rush in more iron because the heat from the cooking process enables more iron to be released from the vegetables according to reports from Ruger’s University the heat from steaming broccoli, stir frying, baking or grilling vegetables may actually amplify their iron release because the heat effectively breaks down and punctures through the vegetables tough cellular membrane or outer protective armor.
Therefore, helping you acquire and gain more iron in your digestive system so I just wanted to highlight some of the key dietary strategies that you can implement to help you soak up more iron into your body specifically if you are someone with an iron deficiency because one of the most troubling aspects of running long distance running is how to get more lasting sustainable good clean energy so I thought it would be a really great idea to provide the studies that hold clues to the ways to help you ramp up your iron intake for more nutritional advice pertaining to running please subscribe to my youtube channel and please check out my blog: RunForefoot.com where i discuss the performance and health benefits of forefoot running versus the health harming effects of heel strike running.
Thank you so much for listening and watching have fun out there in the road bye for now .
How to energize yourself for running? Making sure you’re getting adequate amounts of iron is a step in the right direction! In this video, I provide important tips on how to swing your diet in favor of boosting your body’s iron absorption capacity, so you’re more than good to go for running!
Original Article – How to Boost Energy for Running Long Distances: 4 Tips to Get More Iron Naturally – http://runforefoot.com/energy-for-running-long-distances-get-more-iron-naturally/
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