We all know that pumping iron is extremely important for your gains. But what about the foods that you eat? Of course, this is just as important, or maybe even more. That’s why it’s extremely important to have a balanced diet with all the important nutrients and vitamins as long as you want to get the best effects from those hard gym sessions. Today I’m going to pay more attention to dietary iron. You may not even realize how it is important for your gains. That’s why we would check the iron foods for your gain.
We consume iron through the food that we eat. Iron is actually an essential part of hemoglobin and for our body and health. Your body is using iron in order to make hemoglobin. This is a protein in red blood cells that carries oxygen from the lungs to all parts of the body. It also produces myoglobin. That’s a protein that provides oxygen to the muscles. In addition to that, your body also needs iron in order to make some hormones.
- If you’re into anabolic steroids, I guess you already know how important hormones are both in our health and in our muscle building process. That’s because anabolic steroids are basically hormones.
- In addition, iron is actually a vital compound for supporting the function of healthy connective tissue and muscle metabolism. If you do not have enough iron in your body, you’re likely to develop anemia. This will lead to a poor immune system, impaired cognitive function, chronic fatigue, tiredness, and weakness.
With all of this being said, I guess you realized how immensely important iron is for your health and for your gains. If you want to boost your gains, make sure you have enough of it.
Supplements vs Iron-Rich Food
It is pretty obvious that you should aim to get your nutrients and minerals through your food as much as possible. This is true even when talking about basic protein shakes. People often resort to those protein shakes. Nonetheless, I always recommend, where possible, to get the required amounts of proteins through the food.
That’s all because foods have more than just nutrients. That’s why they are going to offer various benefits as well. Plus, they are less likely to offer adverse side effects and they usually provide higher quality nutrients. But still, I realize that there are still many times when you must take a supplement to “cover that hole” when it comes to lack of specific vitamins and nutrients.
Anemia is a very common reason for iron deficiency. However, iron deficiency also can occur in men simply because they are not adding enough foods that are rich in iron to their diets. Therefore, in case you do not eat a lot of heme iron that is coming from various foods, you may experience iron deficiency, leading to various issues and definitely hindering your gains. Some examples of foods that are rich in iron are red meat, lentils, spinach, and beans. In this situation, I would recommend taking an iron supplement. Moreover, I would recommend speaking to your doctor as long as you’re concerned about your iron levels.
Iron-Rich Foods For Your Diet to Boost Gains
There is no need to worry about loading up on your liver or other organ meats in order to get your proper level of iron. There are various foods that are rich in iron and I am going to share them here with you. These foods are both delicious and nutritious. They will add iron into your diet making sure you will continue growing. Moreover, you can add them to your diet in an enjoyable way because of how tasty they are.
Black Beans
If you can’t remember the last time you had black beans, it’s no wonder you may notice a block in your gains. That’s because black beans are full of nutrients! They are packed with proteins and antioxidants – all that you need for amazing gains. Just a single cup of cooked beans is going to provide you with 3.61mg of iron. That’s almost half of the amount of your daily intake of iron. There’s 1.5 times as much iron as 3 ounces of flank steak!
Moreover, black beans are an awesome iron option for veggies. That’s why vegans find black beans a perfect food. Usually, vegans need double the iron compared to meat eaters and they can take it from black means. And not to mention the fact that they also get lots of protein too. Vegans will require more because the plant protein is not as easily absorbed by the body as the animal sources. Lastly, they are an awesome source of soluble fiber. Fiber is extremely important in any diet, but it could be especially helpful for those who are searching to lose weight.
Spinach
Every cup of cooked spinach is going to provide you with 6g of iron. While not everyone is in love with spinach, it is actually a great way to fulfill your daily iron needs. Moreover, spinach could be a great extra in your meals by adding them to omelets, and protein bowls or could be sauteed with olive oil and seasoned as a side dish. So, if you don’t really love it, you could add just a tiny bit to your other foods as an extra boost of nutrients.
Blackstrap Molasses
Blackstrap molasses are often overlooked and I really think that this is a huge mistake. I said that I’m going to share foods that will boost your gains and here you have it. Molasses is a nutrient-rich sweetener. Moreover, it is going to offer 4g of iron per tablespoon! That’s why you can use it to make baked beans. Or you could drizzle over pancakes. Regardless of how and where you use it, it’s going to be an awesome way to get extra iron (therefore extra gains) in your diet.
Turkey Breast
Turkey breast is very similar to chicken breast when it comes to taste. On the other hand, turkey breast is significantly more expensive than chicken breast. Moreover, it seems they offer similar nutritional values. In fact, it seems like chicken breast has more protein and slightly less fat. So many people go for chicken breast. Turkey breast is more expensive, has a tiny bit more fat, and slightly less protein. But it’s still worth it and worth extra money. Simply because turkey breast offers significantly more vitamins and minerals. Turkey breast is actually an excellent source of heme iron. It’s the most easily absorbed type of iron. For every 3.5 ounces of turkey, you will get 1.4mg of iron. Moreover, in just 161 calories, there is a whopping 30g of protein too!
If combined with a veggie-rich diet, it is linked with a decreased risk of obesity, diabetes as well as heart disease. Needless to mention it will do a great job in boosting your gains. I would recommend opting for freshly sliced instead of deli meat if possible. This way you would avoid extra sodium, additives, and/or preservatives.
Pumpkin Seeds
Often combined with spinach soups, seasoning for other dishes, or simply used as a snack, pumpkin seeds are an awesome source of iron. A single ounce of pumpkin seeds will provide 2.5mg of iron which is approximately a third of your daily iron intake.
But pumpkin seeds are not only popular because they are iron-rich. For example, they will make an excellent source of magnesium as well. Magnesium is extremely important for helping your muscles relax (and grow), for producing testosterone, for cognitive function, and so on and so forth. According to some research, those people who include pumpkin seeds in their diet will have a reduced risk of certain types of cancer.
Dried Apricots
I would definitely recommend adding dried apricots to your diet (as long they do not have added sugar). That’s because dried apricots will be a great way to add some more iron to your diet. They are actually one of the most iron-rich fruits out there. Only half a cup of them is going to provide 4 mg of iron. That’s approximately half a man’s daily needs. Moreover, dried apricots are also full of flavonoid antioxidants. They are very helpful in neutralizing free radicals. This is going to protect you against various health conditions such as diabetes and heart disease.
Any food that is able to help reduce heart disease is extremely helpful for bodybuilders especially those who use anabolic steroids. That’s because, usually, steroids can cause negative effects on cholesterol and/or lead to hypertension (high blood pressure). This can lead to an increased risk of heart disease.
Tofu
With its specific taste, tofu is going to offer 3g of iron for every half a cup you introduce to your diet. There are many uses for tofu so it’s very easy to do that. Therefore, tofu can be a great way to supplement your body with the iron it needs. In addition to that, tofu is rich in other nutrients and vitamins. It’s also rich in protein and fiber. This will help you both burn fat and gain lean muscle tissues. Another thing that will help you lose weight with the help of tofu is that it can make you stay fuller for longer.
I personally love to use silken tofu in my smoothie. It offers an extra protein amount and a creamy texture to my smoothie. Of course, there are other ways to use it, but this is just one of my personal favorites that you can also take advantage of.
Eat Big, Get Big
So, there you have it, the iron-rich foods that are going to help you get the iron you need without sacrificing flavor and taste. These are my personal favorite foods to get more iron into my diet and you can use them too for getting big.
When it comes to bodybuilding, there are numerous things that you should take into consideration when talking about diet. Protein, fats, and carbohydrates are important, but you shouldn’t forget about iron and numerous other minerals and vitamins.
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