Smart Weight Loss - October 2017

7
FIGHT FATIGUE AND INFLAMMATION
WITH BEEF AND TURMERIC
Iron is an essential component of the red
blood cells that ferry oxygen around the
body. Endurance exercise can increase
iron requirements, as it produces more
blood cells and vessels. In one study
from the University of Wyoming, just six
weeks of high-intensity cycle training
was enough to reduce iron stores.
Since supplementation is not advisable
in most people, getting a regular intake
from food is important. Beef is one of the
richest sources of iron, and one of the
most readily absorbed. South Dakota State
University researchers found eight weeks
of dietary supplementation with lean
beef (around 250g per week) significantly
increased haematocrit levels (volume of
red blood cells) in collegiate athletes.
As well as iron, beef is a good source of
protein. McMaster University found rates of
muscle growth were 50 percent greater in
men combining strength training with 6oz
servings of beef. An 8oz beefsteak provides
around half the recommended daily intake
of iron for men, and one-third for women.
Stir-fry with turmeric to soothe post-cycle
inflammation. Last year, male runners
receiving a daily supplement of curcumin
(the active component of turmeric) before
and after a 60-minute treadmill run
experienced less oxidative stress and had
greater concentrations of antioxidants in
their blood.
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| October 2017