Nutrition (Part 1)

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  • About 65- 75% of the body’s iron is in the form of hemoglobin
  • Hemoglobin is a protein in red blood cells
  • It transports oxygen to tissues in the body
  • Iron is also involved to produce body energy
  • Any excess of iron is stored in the bodyIMG_0626.JPG
  • If iron is lacking, the storage of iron is used
  • Once this supply is depleted the formation of hemoglobin is affected

Iron enriched food:

  • To ensure optimum iron, athletes should eat iron-rich meals or snack
  • Iron (red meat, peas, green leafy vegetables and dried fruit)
  • Also vitamin C helps to increase absorption of iron
  • Vitamin C (citrus fruit, tomatoes, strawberries, melon, dark leafy vegetables, potatoes)

Don’t: Coffee and tea consumption decrease iron absorption

  • Tea can cause to drop by 60% iron absorption and coffee by 50%

Vitamin D: is responsible for enhancing intestinal absorption of calcium, iron, magnesium, and phosphate. It purpose is to help form and maintain our bones. It is critical in the role of the body’s use of phosphorus and calcium.

  • Phosphorus is an essential mineral that is required by every cell in the body for normal function.
  • Calcium is needed by your body to help muscles and blood vessels contract and expand.
  • With a deficiency of Vitamin D, you are at risk of muscle and bone weakness and loss of bone mass.

Vitamin D included:


  • Dairy Food
  • Egg Yolks
  • Liver
  • Tuna Packed in Oil
  • Fortified Cereals


Most food has very low Vitamin D which increases your risks of deficiency if you are not aware of it. You can also find Vitamin D in the sun light with 10-15 minutes of sun to your skin but over exposure can cause skin damage.

Why take potassium:

  • Potassium helps maintain several bodily functions
    • Muscles need it to contract
    • Heart muscle needs it to beat properly and regulate blood pressure
    • The Kidney is the main organ that controls the balance of potassium
  • Low potassium is associated with a risk of high blood pressure/digestive disorders

Potassium Deficiencies:

  • More common in people who:
    • Athletes
    • Have an eating disorder

Foods with Potassium:


  1. Bananas
  2. Avocados
  3. Nuts (almonds, peanuts)
  4. Citrus Fruits
  5. Leafy/green vegetables
  6. Milk
  7. Potatoes


Fuel: Many of us feel aches and pains after an intense workout. One reason for that soreness is because your muscle tissue may be repairing itself during a workout so that you can generate new, stronger muscle. During the recovery period after exercise, your body repairs and rebuilds muscle. The Recovery window after a workout is about 1 hour, so try to eat a recovery meal within that time frame. Protein will help to repair and rebuild muscle tissue. Your body is primed to refuel and repair at a higher rate during the recovery phase than if you delay your next meal.


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