Since your muscles need oxygen to produce energy, if you have low iron levels in your blood, you may tire quickly. Symptoms of iron deficiency include fatigue, irritability, dizziness, headaches and lack of appetite. A blood test is the best way to find out if your iron level is low. It is recommended that athletes have their hemoglobin levels checked once a year. The RDA for iron is 15 milligrams a day for women and 10 milligrams a day for men.
Red meat is the richest source of iron, but fish and poultry also are good sources.
Fortified breakfast cereals, beans and green leafy vegetables also contain iron. Our bodies absorb the iron found in animal products best. Taking iron supplements will not improve performance unless an athlete is truly iron deficient. Too much iron can cause constipation, diarrhea, nausea and may interfere with the absorption of other nutrients such as copper and zinc. Therefore, iron supplements should not be taken without proper medical supervision.