Power Up: Energize Your Vancouver Sun Run

After the first two installments in this blog series, readers can understand the importance of a well-balanced diet to fuel your performance for the Vancouver Sun Run.

Here we’ll explore how iron aids in transporting oxygen to muscles during exercise, helping with energy production and muscle function during physical activity.

Iron is an essential micronutrient that plays a pivotal role in ensuring optimal energy levels, endurance, and overall health for runners. Iron is a trace mineral that plays a critical role in various processes throughout the body, particularly those related to oxygen transport and utilization which is especially important during exercise.

Iron requirements for runners can vary based on factors such as age, sex, training intensity, and overall health. It is generally recommended that male runners aim for 8 milligrams of iron per day, while female runners, who lose iron through menstruation have significantly higher iron needs, and should aim for 18 milligrams per day.

Meeting your iron needs through a well-planned, nutrient-rich diet is crucial for optimal performance. Runners should include iron-rich foods such as beef, poultry, and fish in most of their meals because these foods are excellent sources of heme iron which is easily absorbed. Plant-based sources of iron are rich in non-heme iron, which is not as readily absorbed, these include foods such as lentils, beans, tofu, fortified cereals, dark leafy greens, and nuts and seeds.

Tips for optimizing iron absorption:

Pair non-heme iron foods with Vitamin C: Consuming foods high in Vitamin C (such as citrus fruits, strawberries, and bell peppers) alongside non-heme iron sources (such as legumes, tofu, and dark leafy greens) enhances the absorption of iron from these foods.

Avoid tannins with your meals: Coffee and tea are high in tannins which can impair iron absorption. Instead of having them with your meals try to have them in-between meals and snacks.

Limit calcium-rich foods during meals: Calcium can also inhibit iron absorption, so avoid consuming calcium supplements or dairy products close to iron-rich meals.

Cook in cast iron: Cooking with cast iron pans can increase the iron content of your meals, especially when preparing acidic foods such as tomato-based sauces.

Fuel up!
Fresh Prep has some delicious recipes that include iron-rich foods, such as:

Harissa & Tomato Salmon Stew with White Beans & Kalamata Olives: which has heme iron from the salmon as well as non-heme iron from the white beans paired with vitamin C-rich tomatoes to enhance iron absorption.

Ginger Beef & Jasmine Rice with Sesame-Garlic Green Beans: that has a rich source of heme iron in the beef.

Loaded Breakfast Burrito Bowl With Roasted Chili Potatoes & Salsa Aioli: which include non-heme iron sources in the eggs and spinach, paired with vitamin C-rich lime juice to enhance absorption.

Iron supplements are not recommended unless under the supervision of your primary care provider or dietitian. If you are looking for personalized nutrition support in preparation for the Sun Run or any other upcoming athletic event, book a consultation with one of the knowledgeable dietitians at Vancouver Dietitians.

Iron plays a critical role in oxygen transport and utilization that powers your runs. By incorporating a variety of iron-rich foods into your diet and adopting strategies to enhance iron absorption, you can ensure that your body has the iron it needs to keep you running strong and healthy. Prioritize your iron intake, listen to your body’s signals, and let the benefits of optimal iron levels propel you toward the finish line at the Vancouver Sun Run!

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