10 Things You Can Eat to Help Endurance by Ben Greenfield
Posted May 23 2009 10:02pm
Iron helps your muscles get more oxygen for endurance exercise. Here are 10
highly effective ways to get it right now...without gnawing on a piece of
1. Eat the following "Power-Iron" salad 4-5x/week: Sprinkle 1 teaspoon of
wheat germ or unsweetened bran cereal (available in cereal section of
grocery store) on a 1-2 handfuls of spinach and romaine lettuce.
handful of chopped broccoli and 2 tablespoons of garbanzo, kidney, lima,
pinto, black beans, or navy beans. You can also include a 1-2 teaspoons of
chopped olives and 1-2 chopped celery stalks.
Use an olive oil/vinaigrette
dressing, and include if available 1-2 pinches of parsley, thyme, oregano
2. Eat 1 handful per day of the following snack mix: 1 part pumpkin
seeds, 1 part Brazil nuts, 1 part sesame seeds, 1 part raisins, craisins, or
3. Include the following meal in your diet 2x/week: roasted or sautéed
asparagus (3-5 pieces), sautéed with tofu, sea salt, pepper, turmeric to
taste, lemon juice and slivered almonds. Include if available 1-2 pinches of
parsley, thyme, oregano and/or basil. This is a very easy and quick meal to
make and pack for lunches or eat as a side for dinner.
4. Other good produce foods to include regularly in salads and as lunch
or dinner sides, and purchase frequently when at the grocery store: string
beans or green beans, kale, mustard greens, kelp, Brussels sprouts, olives,
green peas, fennel and celery.
5. Ensure that your multi-vitamin includes: ferrous sulfate, ferrous
fumarate or ferrous succinate. Recommend amounts will vary depending on
size, sex, and unique situation. For a more comprehensive discussion of
unique iron needs, visit http://www.WHfoods.com.
6. Wait at least 1 hour after a meal before drinking any black or green
7. Include a few sprinkles of cinnamon with all breakfast foods, yogurts,
8. If you consume oatmeal, consider substituting with cooked quinoa,
which is higher in iron.
9. If possible, eat a serving of red meat (the side of a deck of cards)
10. Chopped fresh dill weed or dill spice and a dark red salmon (4-6oz) go
very well together and would be another excellent dinner choice. You can
serve with roasted asparagus, or any of the other vegetables listed above.
Crimini mushrooms also are high in iron and would be excellent sautéed with
Ben Greenfield is the Renaissance man of the sport of triathlon.
He' s a fast triathlete, a coach, a personal trainer, and much more more.