Learn about iron features to help improve athletic performance
Iron is a mineral that plays an important role in homeostasis. In this article, we will look at how iron affects athletic performance.
Metabolism is a key factor that must be considered when exercising. Let's take a closer look at the iron functions related to metabolism and exercise ability, which involve various hormones, macronutrients, and micronutrients.
Most people only pay attention to the consumption of fat and carbohydrates, which are bulk nutrients, rather than the consumption of micronutrients such as iron. Iron, a micronutrient, is particularly important for exercise and metabolism.
What is iron?
Iron is the heaviest element in many foods and supplements and must be consumed in small portions. Iron deficiency is likely to lead to anemia.
Iron exists in various forms in the body, but it is rare to move freely through the bloodstream. Depending on whether the iron you consume is stored or used right away, it may be bound to the next two proteins.
Transferrin : A glycoprotein that transports iron where it is needed.
Ferritin : Protein that stores iron, separates it when necessary and attaches it to transferrin.
Iron function
The main function of iron is to carry the oxygen needed for somatic cells. Iron is also a component of a coordination compound called heme, a hemoglobin and myoglobin cofactor .
Iron myoglobin
Hemoglobin is the most important protein in the human body and is present in red blood cells, and combines oxygen and blood cells to move to the lungs. It is to separate the necessary wild grass as it passes through the cells.
Myoglobin is a protein that is the basis of muscle cells, and it keeps oxygen in order for muscles to function properly. Muscle cells need a lot of oxygen to function.
It is also present in liver cytochrome , a protein complex that metabolizes various drugs and substances .
Heme is composed of a ring-shaped porphyrin with iron molecules in the center. It is present in a large amount in hemoglobin and myoglobin, making the blood and muscles red.
The effect of iron on exercise
Knowing the basic functions of iron in your body can help you understand just how much it affects exercise .
Hemoglobin levels cannot be maintained without adequate supply of iron. When hemoglobin levels drop, there is a problem with oxygen supply, making fat cells, cardiac muscles and rhabdom muscles difficult to exercise. Fat cells break down fat molecules and don't provide muscles with the energy they need without oxygen, making lung breathing difficult.
As mentioned earlier , the lack of iron that makes up myoglobin leads to poor physical strength, severe fatigue, and anemia-like symptoms.
How to take the right amount of iron
Normally, if you follow a balanced diet consisting of a variety of foods, you will not experience symptoms of iron and other nutrient deficiencies. In exceptional cases, there is a genetic disorder such as Thalassemia.
If you have symptoms of iron deficiency anemia, visit them. Proper diet is important to prevent this and improve your athletic performance .
The following foods are helpful for iron intake.
- Red meat.
- Lentils and other legumes.
- Nuts like hazelnuts and pistachios.
- Quinoa.
- Iron quinoa
- Almost all seafood.
- Vegetables like spinach and beetroot.
If you have been suffering from iron deficiency for a long time, take iron supplements.
Iron is essential for health and athletic ability
As mentioned above, iron is a nutrient that must be consumed, and it plays a key role in supplying tissue oxygen and detoxifying the liver.
When exercising, oxygen needs to be supplied to the tissues smoothly , so let's get enough iron to move the muscles efficiently!
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