In our diet obsessed culture in the United States, red meat is often associated with an increased risk of chronic diseases like cancer and heart disease. As a result, since the 1980’s, more Americans have turned to vegetarian diets. However, red meat has many benefits, especially for endurance athletes like our swimmers, and lean red meat should be a regular part of their well-balanced diets.

Iron depletion is thought to be the Number One nutritional deficiency in the US today, and women, children, adolescents, and athletes are among those at greatest risk. It is NOT excessive training that causes this deficiency, but rather INADEQUATE DIET.

Iron depletion affects the athlete’s performance by inhibiting oxygen flowing to the muscles on the cellular level and impeding energy metabolism. Iron rich blood brings more oxygen to the muscles, and oxygen is the energy that fuels muscles. Reduced iron levels will, over time, cause lower energy levels and interfere with athletic performance. As iron also helps the body’s immune system function properly, it is doubly important to make sure that your swimmer is getting enough iron in their diet.

Red meat is a high-quality protein source and supplies iron in readily absorbable forms. It also enhances the absorption of non-meat sources of iron. In addition, meat provides other essential nutrients. Vitamin B12 is found ONLY in animal foods. Zinc is another essential mineral obtained through meat.

Be aware that caffeine, excesses of other minerals, and phytates in dietary fiber, whole grains, legumes and spinach actually inhibit iron absorption. Alternately, vitamin C helps in iron absorption and pairing foods high in iron with those high in Vitamin C can enhance the level of iron absorbed. While all our swimmers should be taking a multivitamin that contains iron, food is the best and most economical way to meet your iron needs.