We all know that if you want to grow muscle and get strong you need to pump iron in the gym, but do you know that you should also eat iron foods to achieve your goals? Iron in your diet is very important as long as you’re looking to get big and strong, shredded and ripped. You consume iron through the foods you eat and this is an essential part of hemoglobin – a protein that transfers oxygen from your lungs and throughout your body’s tissue. Therefore, as you can realize, this is an extremely important mineral that will make red blood cells, which carry oxygen around your body.
Moreover, iron is vital for supporting the function of healthy connective tissue and muscle metabolism. Not having enough iron in your body is unhealthy, and will definitely hinder your bodybuilding goals. Not enough iron leads to a health condition known as anemia, which leads to symptoms such as low immunity, impaired cognitive function, and fatigue. People suffering from an ulcer (which leads to bleeding) or drinking alcohol frequently are at risk of anemia.
Supplements vs Iron Foods
I always recommend getting your nutrients and minerals through food as much as possible. That’s why I do not always recommend protein shakes, for example. It is better to fulfill your daily needs of protein from foods, rather than from supplements. The same is true about other nutrients, vitamins, and minerals. That is all because foods have more than just one nutrient, so you’re getting different benefits. Not only that, but they are generally better absorbed by your body.
Nonetheless, it doesn’t mean that I recommend against supplements. In fact, there are times when you must take a supplement. Especially if you’re deficient in something. Common reasons for iron deficiency other than anemia are if men are not getting enough iron in through their diet. That’s when you may need supplements.
Generally, there are a lot of iron foods, however, the iron you get from them comes in two forms: heme and non-heme. Heme is found only in animal flesh such as meat, poultry, and seafood. The non-heme iron is found in plant foods such as whole grains, nuts, seeds, legumes, and leafy greens. The heme iron is well absorbed, while non-heme is less well absorbed. That’s why most functional iron in the human body is in the form of heme.
If you are worried about your iron levels, you should speak to your doctor.
Iron Foods To Add to Your Diet
While you get a lot of iron from meats, there’s no need to eat only liver or other organ meats to fulfill your iron needs. Check some of the best iron foods that are both delicious and will add enough of this mineral so you can make sure you’re staying healthy and supporting your bodybuilding goals. The best part is that you can add them to your diet in an enjoyable way as they are very tasty too.
Black Beans
Black beans are basically nutrient powerhouses. They are extremely nutrient dense, full of protein and antioxidants. Just one cup of cooked beans will provide 3.61mg of iron (which is almost half of your daily intake). Not only that, but black beans are an awesome option for veggies and vegans as they need double the iron compared to meat eaters (because they get heme iron). Plant protein and iron are not as easily absorbed as animal sources. Not only that, but black beans are also an awesome source of soluble fiber. That’s helpful for weight loss too.
Spinach
Spinach is a true wonder leaf when it comes to building muscle and keeping you healthy. Every cup of spinach will provide you with 6 grams of iron. Besides iron, spinach provides numerous other nutrients necessary to grow muscle. In fact, some people call it the “natural steroid” because of how effective it is to help grow muscle. Spinach can be a great option when adding extra to your meals. You can add it to omelets, or protein bowls, or even sauteed with olive oil and seasoned as a side dish. Another great option – spinach cream soup. Super tasty and provides a lot of iron in your diet.
Blackstrap molasses
Unfortunately, molasses is often overlooked, but that’s a mistake because this is actually a nutrient-rich sweetener. It can also provide you with 4g of iron per tablespoon. You may use it to make baked beans or drizzle over pancakes. In whichever case, this is an awesome way to add extra iron to your diet. And it is very tasty too.
Turkey breast
Turkey breast is extremely tasty and is an excellent source of heme iron. It is the type of iron that is most easily absorbed by the body. While you eat tasty, for every 3.5 ounces of turkey breast, you’re going to get 1.4 mg of iron. Turkey breast is perfect for supporting your overall bodybuilding goals. It provides lots of iron, and in only 161 calories, there’s a whopping 30 grams of protein. So, whether you’re cutting or bulking, it is a perfect option. Combining turkey breast with a veggie-rich diet, studies link it with a decreased risk of obesity, diabetes, and heart disease. Whenever possible, opt for fresh sliced meat because this way, you’ll avoid extra sodium, additives, and preservatives.
Pumpkin seeds
Another great source of iron is pumpkin seeds. A single ounce of pumpkin seeds will offer you 2.5mg of iron and that’s about a third of your daily iron intake. Not only that, but pumpkin seeds will provide you with a great amount of protein, and they are an excellent source of magnesium. It helps your muscles to relax. Moreover, those people who include pumpkin seeds in their diet were found to reduce the risk of certain cancers.
Dried apricots
Dried apricots are a perfect way to add more iron to your diet. However, make sure you go for those that have no added sugar. Usually, they can make a great snack. Dried apricots are one of the most iron-rich fruits out there. Just half a cup of them will provide you with 4 mg of iron. That’s about half of your daily needs. Besides being full of nutrients and minerals such as iron, they are also full of flavonoid antioxidants that will help neutralize free radicals. Therefore, it protects you against such conditions as diabetes and heart disease.
Tofu
Tofu is a perfect food for any type of diet. Either you’re trying to burn fat, and gain muscle, you’re a meat eater, vegan, or whatever else – tofu is a perfect food. Not only that, but tofu is also among the iron foods because just half a cup of it will offer 3 grams of iron. Tofu is also rich in protein and fiber, which will help stay fuller for longer if you want to lose weight. Moreover, you can use it in numerous different ways. One of my personal favorite ways to use silken tofu is to add it to a smoothie for an extra protein increase and a creamy texture.
Get Your Iron Foods and Get Big with HGH.to
So, this is the list of my personal favorite iron foods that will help you get more iron into your diet and are still super tasty. These are foods that do not compromise on flavor, but as said, in my opinion. You could get numerous other iron foods too. Some other good sources of iron are:
- Liver
- Red meat
- Soybean flour
- Other beans
- Fortified breakfast cereals
- And others
So, to achieve your bodybuilding goals, you need to eat right and have intense and regular workouts. You must get enough iron foods that are also great sources of protein which supports your goals. However, you may get extra help to support your weightlifting journey, increase your performance, and boost those gains, while you burn excess fat, getting huge and shredded.
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