As runners, ensuring we’re getting the right nutrients is crucial for peak performance and sustained energy. One key mineral that often deserves more attention is iron. Iron-rich foods for runners are essential as iron plays a critical role in oxygen transport and energy production, both of which are vital for endurance and overall well-being.
Why Iron Matters
Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen from our lungs to our muscles and organs. Adequate iron levels help maintain energy and reduce fatigue, which can make a big difference in your running performance.
Top Iron-Rich Foods for Runners
- Spinach: Not only is spinach rich in iron, but it also contains antioxidants that help fight inflammation and support recovery.
- Lentils: Packed with iron, protein, and fibre, lentils are great for maintaining steady energy levels and supporting muscle function.
- Chickpeas: Another excellent plant-based source of iron, chickpeas are versatile and easy to include in a variety of dishes.
Simple Recipe: Chickpea Stew with Tomatoes and Spinach
Boost your iron intake with this hearty and delicious chickpea stew. It’s packed with nutrients and flavour, making it a perfect post-run meal.
Ingredients:
- 1 tbsp vegetable oil
- 1 red onion, sliced
- 2 garlic cloves, chopped
- ½ finger-length piece fresh root ginger, shredded
- 2 mild red chilies, thinly sliced
- ½ tsp turmeric
- ¾ tsp garam masala
- 1 tsp ground cumin
- 4 tomatoes, chopped
- 2 tsp tomato purée
- 400g can chickpeas, rinsed and drained
- 200g baby spinach leaves
- Rice or naan bread, to serve
Method:
- Heat the vegetable oil in a wok over medium heat. Add the sliced onion and cook until softened. Stir in the garlic, ginger, and chilies, and cook for an additional 5 minutes, until the onions are golden and the garlic is slightly toasted.
- Add the turmeric, garam masala, and cumin, stirring for a few seconds to release the flavours. Add the chopped tomatoes and tomato purée, and simmer for 5 minutes.
- Add the chickpeas and 300ml water (about three-quarters full of the can). Simmer for 10 minutes, then stir in the spinach until wilted. Season to taste and serve with rice or naan bread.
Tips for Maximising Iron Absorption
- Combine with Vitamin C: Boost the absorption of non-heme iron from plant sources by pairing them with vitamin C-rich foods like bell peppers, oranges, or strawberries.
- Avoid Inhibitors: Try to avoid drinking coffee or tea with meals, as they can inhibit iron absorption.
Incorporating iron-rich foods for runners like spinach, lentils, and chickpeas into your diet can help maintain your energy levels and support your running goals. Enjoy this nourishing chickpea stew and keep fuelling your runs with the best nutrition!
Happy running and healthy eating!
