There is also no evidence that vitamin and mineral supplements improve athletic performance. Iron is a mineral that is very important for both physically active women and young athletes. Iron is part of hemoglobin, the protein that carries oxygen from the lungs to the muscles. This condition is usually temporary and does not affect athletic performance. However, iron deficiency can lead to fatigue and hinder athletic performance.
Red meat is a rich source of iron that is easily absorbed by the body.
Fortified breads and cereals and green leafy vegetables, such as broccoli and spinach, also provide iron. However, iron from plant foods is not as easily absorbed as iron from animal sources by the body. Increase the absorption of iron from plant foods by eating them in combination with animal sources or foods rich in vitamin C, such as orange or tomato juice. Calcium is also a mineral that is very important for physically active women and young athletes. Low body fat levels and high physical activity may hinder bone development in young female athletes.