Good day,

I am currently dealing with a dilemma. How should one proceed in a situation where athletes are recommended to have a higher ratio of plant-based proteins, but on the other hand, as a cyclist, I struggle with iron deficiency, for which it's advised to consume it predominantly in heme form, essentially excluding a higher ratio of plant-based proteins? Should preference be given to digestibility or iron? Personally, I resolved it by consuming predominantly plant-based proteins and supplementing iron through supplements (it seems like the lesser evil to me), but I am interested in your opinion :).

Thank you.

When considering constructively, it is always necessary to address the importance of individual nutritional rules in relation to individuality. Recommendations regarding the ratio of plant-based to animal-based proteins are general and do not have clearly defined boundaries or limits. In practice, it should not be a problem to implement a diet containing approximately half plant-based proteins, as you can provide a reasonable amount of heme iron from the resulting animal sources. Additionally, you can "assist" by including strong bone broth, which is very rich in minerals. If you also ensure a higher intake of vitamin C, which improves iron metabolism, in addition to an overall adequate iron intake (regardless of its source and form), the body should not suffer from a deficiency even under significantly higher physical exertion (and in such a situation, you will still have the option of supportive supplementation as a reserve).

Themes:  Weight loss   Iron