Nutrition for Running

Healthy Eating For Sport
and Injury Prevention.
The recommended daily intake for elemental iron varies depending on gender and
age, ranging from 8mg/day to 18mg/day (27mg/day during pregnancy).
The higher range of intake may be difficult to maintain, especially for vegetarians,
who need to take in more iron because less is absorbed from nonmeat sources.
Heme iron, found in red meat and dark poultry, is a more readily available source of
iron (18 percent absorbed). Our bodies absorb about 10 percent of non-heme iron
from vegetables and grains. Vitamin C, taken in conjunction with a meal, improves
the absorption of non-heme iron, as does meat protein. Tannins (found in tea) and
calcium can decrease absorption.