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C h a p t e r 9 Eating for Health and Performance MINERALS Minerals serve a variety of important functions in the body. Some minerals, such as calcium and phosphorus, are used to build bones and teeth. Others are important components of hormones, such as iodine in thyroxin. Iron is crucial in the formation of hemoglobin, the oxygen carrier within red blood cells. Minerals also contribute to a number of the body’s regulatory functions. These include regulation of muscle contraction, conduction of nerve impulses, clotting of blood, and regulation of normal heart rhythm. Minerals are classified into two groups based on the body’s need. Major minerals, such as calcium, are needed in amounts greater than 100 milligrams per day. Minor minerals or trace elements, such as iron, are required in amounts less than 100 milligrams per day. Calcium and iron deserve special attention because of their importance in an athlete’s diet. Iron is crucial for athletes because it assists in oxygen transport in the blood and utilization by the muscles. A lack of iron hurts performance by decreasing the capacity of the muscle to use oxygen. Young female athletes in particular are at risk of iron deficiency due to increased iron losses through menstruation and typically low iron intake. It is recommended that coaches see that their female athletes have hemoglobin levels checked at least once a year. If one of your athletes appears to be iron deficient, you should consult your team physician for diagnosis and treatment. Supplemental iron may be prescribed for individuals whose lab tests indicate iron deficiency. However, a routine use of iron supplements by all athletes is not recommended. The RDA for iron is 18 milligrams for women and 8 milligrams for men. Animal iron sources are better absorbed than vegetable iron sources. Vitamin C-rich foods (orange juice) enhance iron absorption. Iron-enriched or fortified cereal/grain products provide additional iron. Beans, peas, split peas and some dark green leafy vegetables are good vegetable iron sources. Table 4 lists good sources of iron and the milligrams of iron each provides. 246
C h a p t e r 9 Eating for Health and Performance Iron Food Pork Liver Chicken Liver Oysters Beef Liver Dried Apricots Turkey Prune Juice Dried Dates Pork Chop Beef Dried Prunes Kidney Beans Baked Beans w/Pork & Molasses Hamburger Soy Beans Raisins Lima Beans Dried Figs Spinach Mustard Greens Peas Eggs Sardines packed in oil Serving Size 3 ounces 3 ounces 3 ounces 3 ounces 1 /2 cup 3 ounces 1 /2 cup 1 /2 cup 3 ounces 3 ounces 1 /2 cup 1 /2 cup 1 /2 cup 3 ounces 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 cup 1 /2 cup 1 /2 cup 1 large 1 ounce Milligrams of Iron 17.7 8.4 6.9 6.6 5.5 5.1 4.9 4.8 4.5 4.2 3.9 3.0 3.0 3.0 2.7 2.5 2.5 2.2 2.0 1.8 1.4 1.2 1.0 Table 4 Iron 247
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LA84 FOUNDATION SOCCER COACHING MAN
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T a b l e o f Co n t e n t s Soccer
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C h a p t e r 1 A Philosophy for Co
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C h a p t e r 6 Sportsmanship and t
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