PRACTICAL RECOMMENDATIONS CONCERNING PREVENTION AND CORRECTION OF IRON DEFICIT IN ATHLETES

Annotation. Purpose: To develop practical recommendations for the prevention and correction of iron deficiency in athletes to improve the effectiveness of training and competitive activities, and accelerate recovery processes. Material: analysis and compilation of scientific and methodological literature on the exchange of iron, as well as ways of prevention and correction of iron deficiency in athletes. Results: It was found that iron deficiency in the body athletes may reduce sports (general and special) capacity and the situation of overtraining. The basic approaches on how to prevent and correct iron deficiency in athletes through nutrition. Conclusions: practical recommendations for the prevention and correction of iron deficiency in athletes.

Introduction 1  Athletes' mineral deficiency associated by influence of various negative factors (specially extremely physical and psycho-emotional stress) [1,5,9].According to different authors iron deficit is common and its` originate from inadequate nutrition [3,14,19].
Iron is the most important microelement and takes part in energy metabolism.This microelement is necessary for the creation of hemoglobin, myoglobin and it is a component of many enzymes and cytochromes [2,4,7].Iron deficiency lead to decreasing of sports performance and overtraining [10,16].
Also latent iron deficiency is frequent phenomenon.hemoglobin concentration decrease occurs due to increasing the volume of circulating plasma [11,16,18].
Thus, the study of methods of prevention and correction of athletes` iron deficit by using nutrition is an actual problem.Herewith, the development of practical recommendations permits the use of this knowledge to prevent athletes' iron deficiency.
The aim, tasks of work, material and methods.
The aim -to develop the practical recommendations of prevention and correction of athletes` iron deficit for increasing sports performance and acceleration the recovery processes.
Methods of research: the literature review about athletes` iron deficit and the ways of its correction.

Results.
According to different authors iron deficit is common and originate from inadequate nutrition [1,13,17].Often athletes' diet contains a small percentage of foods with sufficient iron amount.Therefore athletes should are increased the consumption foods with high iron levels for prevention and correction of athletes' iron deficiency (table 1).It should be noted that two types of iron exist (heme and non-heme).Heme iron (iron that is a part of hemoglobin) is better absorbed and contained in animal foods.That's exactly why athletes' diet should contain many foods with heme iron.As a result, a small amount of iron from food can consume.Foods which rich by phytates and polyphenols (coffee, tea, cocoa and red wine) can also greatly reduce the non-heme iron absorption (table 2).Athletes` diet should contain plenty of protein, so its` amount in the diet should be increased by 10 − 20% beside physiological norms.Protein is a necessary for the better absorption of iron and for creation of red blood cells and hemoglobin.Also lipids suppress hematopoiesis, so their amount in the diet should be limited.It is subject to fatty meat, fish, lard, fatty sausages, cow and lamb fat.
Sufficient quantity of vitamins (thiamin, riboflavin, pyridoxine, cyanocobalamin, niacin, folic acid, ascorbic acid) is also necessary, because they are participating in erythropoiesis.
It is known that calcium reduces the absorption of iron, so foods that contain iron should be consumed separate with calcium high level foods.
Unfortunately a lot of recommendations in the scientific literature are general nature and therefore it is unclear how to apply this knowledge in practice.Therefore, we have proposed meals with high and low iron bioavailability for better understanding and for the further use of these guidelines in practice (table 3).
Table 3. -content of foods with high iron levels should be increased in the diet; -foods of animal origin should be used together with high carbohydrate foods (for better absorption of nonheme iron); -foods high in phytin (cereals, flour products) should be combined with products rich in vitamin C (fruit juices, berries, cabbage brokolli, fruit-drink with berry, briar drink, uzvar, fruit compotes, etc.); -don`t add screenings to the diet as they are rich in phytates; -foods that contain iron should be consumed separate with calcium high level foods (calcium reduces the absorption of iron); -strong tea and coffee must be eliminate from the diet.The further prospects of the researches are introduction this practical recommendations into practice of training national teams of Ukraine.

Table 1
The iron content in foods

Table 2
Foods with a low and high levels of phytates 3dequate and balanced nutrition is the basis for prevention and correction of athletes` iron deficit.2.Foods of animal origin (meat, poultry, liver, kidney, etc.) are the main sources of iron.3The next practical recommendations are necessary for better iron absorption: