Those who are at increased risk for developing an iron deficiency are females, adolescent males, vegetarian athletes and endurance athletes. Eating foods rich in vitamin C, such as citrus fruits and juices, along with iron-rich sources can enhance the absorption of the iron. In some cases, a physician may recommend supplementation. Iron supplementation should only be done at the advice of a physician. Calcium is the other mineral of concern for athletes, particularly females.
Dietary calcium is needed for strong, healthy bones.
Too often female athletes do not get enough dairy and milk products, which are the richest in dietary calcium. Calcium can also be obtained from leafy green vegetables, salmon and sardines. A rich calcium source should be included two to four times daily to help an athlete achieve good bone health. In summary, experts agree a healthy, well-balanced diet full of variety and moderation, combined with healthy training, is the key for personal athletic success. Answer from Tracy Coe, sports nutritionist, Sports Medicine Center, Department of Nutrition and Dietetics, Ohio State University.