Iron

Iron combines with protein and copper to make hemoglobin, which carries oxygen through the bloodstream from the lungs to all bodily tissue. Iron also helps form myoglobin, an oxygen transporter in muscle tissue which helps fuel muscular contractions. Iron deficiency is common in athletes. Without enough iron, you cannot train.

 

Iron is easily lost through sweat, urine, faeces and menstrual flow. Runners in particular are prone to inefficient absorption of dietary iron. The recommended daily allowance is 10mg for men and 18mg for women. Dietary sources of iron include liver, oysters, lean meat, leafy green vegetables, whole grains, dried fruits and legumes.