Here’s how to support your iron levels without wrecking your gut: 1️⃣ Choose iron your body actually absorbs • Heme iron (from animal foods) is absorbed best • Non-heme iron (plant-based) still counts — just needs support 2️⃣ Iron-rich foods beyond spinach & steak • Eggs, sardines, mussels • Lentils, chickpeas, tofu • Pumpkin seeds, tahini, oats • Dark chocolate & blackstrap molasses (yes, really) 3️⃣ Absorption matters more than amounts ✔ Pair iron foods with vitamin C (citrus, berries, peppers
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I break down my full Ironman Arizona nutrition plan: what I eat before the race, how I fuel on the bike and run, and the exact carbs sodium strategy I’m using this season. If you’ve ever struggled with race-day nutrition, this will help a ton. 🍌🚴‍♂️💦 #IronmanTraining #TriathlonNutrition #EnduranceFueling #TriathleteLife #IronmanArizona | Simon Shi
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Josh Wernham | Dietitian on Instagram: "Iron is an essential micronutrient that supports red blood cell formation. These red blood cells transport oxygen around the body giving us energy. Low iron, means low oxygen to body & therefor low energy. Females require: 18mg/ day Males require: 8mg/ day Plant eaters require 80% more respectively To meet these requirements, you can do it through food, supplements or an infusion. Based on the above video you can see why it might be difficult to meet your
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