Here’s a shocking truth: teenage athletes, especially girls, often fall short on iron—a nutrient critical for energy, strength, and recovery. But fear not! We’ve got expert advice to help you nail it. Meet Arisa Trew, a 15-year-old skateboarding sensation who represented Australia at the 2024 Olympics. Her daily routine is a whirlwind of training, school, and fueling her body—but is she getting enough iron? Let’s dive in.
A Day in Arisa’s Life:
8:00 AM: Arisa kicks off her day with a stack of buttery pancakes paired with a glass of milk. After a quick wardrobe change and a glance at her trusty Swatch, she heads to LVLUP Skate Academy, where she juggles school and her passion for skateboarding.
10:30 AM: During a 15-minute break, she snacks on raisin toast with butter and strawberry yogurt, washing it down with water. Simple, yet satisfying.
Noon: Lunchtime! Arisa joins her friends for a meal of fresh strawberries, raspberries, mandarins, plain salted chips, and rice. Hydration? Check—another glass of water.
3:30 PM: Post-training, she refuels with a mandarin and more plain salted chips. Quick, easy, and energizing.
4:30 PM: Back on the skateboard for a couple of hours. To keep her energy up, she grabs a juice box and a couple of muesli bars.
8:00 PM: Dinner is a balanced affair: salmon, broccoli, rice, and a glass of juice. Dessert? Ice cream, of course! She caps off the day with a glass of water before bed.
Expert Insights from Dr. Joanna McMillan:
What’s Working? Arisa’s diet is carb-rich, which is fantastic for fueling her intense training sessions. Plus, her intake of milk, yogurt, and even ice cream ensures she’s meeting her calcium needs—crucial for bone density at her age.
But here’s where it gets controversial… While Arisa’s diet is impressive, Dr. McMillan points out a potential gap: iron deficiency. Teenage girls, in particular, are at risk, as low iron levels can drain energy, reduce stamina, and hinder recovery. And this is the part most people miss—iron isn’t just about red blood cells; it’s vital for immune function too.
So, what’s the solution? Dr. McMillan suggests adding iron-rich foods like lean red meat, dark poultry, eggs, firm tofu, leafy greens, or iron-fortified cereals. But here’s the twist: If Arisa relies on plant-based iron sources, pairing them with vitamin C-rich foods (like her fruit or juice) can dramatically boost absorption. Who knew a simple dietary tweak could make such a difference?
Food for Thought:
Arisa’s diet is a great starting point, but the iron question lingers. Should teenage athletes prioritize animal-based iron sources, or can plant-based options truly suffice? And how often do we overlook this nutrient until it’s too late? Let’s spark a conversation—share your thoughts below. Are you team red meat or team fortified cereal? The debate is on!
Arisa Trew is a proud member of the Swatch Proteam. For more inspiring stories like hers, sign up for our free Sunday Life newsletter here.
