Issue 12 - Iron and Athletes
Nutrition E-Bites Edition 12 May 2009
Iron and athletes – new fact sheet now available online
We all know about it. We all know we need it every day. But did you know that athletes, in particular female and adolescent athletes, have higher iron requirements than non-athletes? Elite and recreational athletes involved in regular intensive training programs can quickly deplete iron stores and are at risk of developing iron deficiency anaemia, a condition where there are not enough red blood cells delivering oxygen in the body.
Are you getting enough iron? For the latest information on how to get those iron levels up and running, click here to access the revised fact sheet now available online and see the tasty recipe below.
Speaking of iron...
Do you have ironman ambitions? Are you ready to take your training to the next level? Endurance events such as ironman triathlons depend on sound nutrition strategies to get you through training and through the race. Hydration is a serious matter and getting carbohydrates in the most effective way can be tricky. But get it right and the reward of crossing the finish line with a satisfied grin on your face is priceless. And if ironman triathlons aren’t your piece of cake, why not start with mini triathlons at a local club/event? Go to http://www.trivic.org.au for more information.
SDA have just re-launched their new Ironman triathlon and triathlon fact sheets, as part of the Food for your Sport series. Click here to access the fact sheets on the website.
Be an iron superhero... with an old favourite!
Spaghetti Bolognese Serves 4
- 1 brown onion, chopped
- 2 cloves garlic, finely chopped
- 1kg beef mince
- ⅓ cup (90g) tomato paste
- 2 x 400 g cans chopped tomatoes
- 2 cups (500ml) beef stock
- 1-2 bay leaves
- sea salt and cracked black pepper
- 400g spaghetti
- Basil leaves, to serve
- shaved parmesan, to serve
Heat a large saucepan over high heat. Add the oil, onion and garlic and cook for 1 minute or until the onion is soft. Add the mince and cook for 5 minutes, breaking up any lumps with a wooden spoon. Add the tomato paste and cook, stirring to combine. Add the tomatoes, stock, bay leaf, salt and pepper and stir to combine. Bring to the boil, reduce the heat to low and simmer for 1 hour or until thickened.
Place the pasta in a saucepan of salted boiling water and cook for 10-12 minutes or until al dente. Drain water and divide between bowls. Top with the Bolognese sauce, parsley and parmesan.
Variation: for an extra serve of veggies, grate a carrot and add with tomato paste, once the mince is browned.
Are you interested in learning more about general sports nutrition and how it can affect fitness, health and performance? Do you have clients or athletes asking you for nutrition-related questions?
SDA is pleased to present a one-day professional development opportunity, which is tailored specifically to meet the needs of personal trainers, school sport coaches, athletes, health and physical education teachers and anyone else interested in nutrition for the active person.
Click here for more information or dates and locations in 2009.
SDA is committed to providing cutting edge sports nutrition advice to athletes and coaches and as part of this service, we are in the process of revamping our product review segment on our website. Stay tuned for future updates on new sports product reviews.
Yours in sports nutrition, Sports Dietitians Australia
SDA hope you find this a useful e-resource. If you have any suggestions on content or sports nutrition information you would like to know about, we will happily take ideas on board. Please email info@sportsdietitians.com.au
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