Physically active men need dietary iron for their increased cellular metabolism, which depends on sufficient oxygen transport to all parts of the body. Iron facilitates the growth and function of red blood cells in this process. Whether the iron content of your diet has slipped or you have an unrelated problem causing iron deficiency, several food sources can provide more iron and erase fatigue.
According to the University of Maryland Medical Center, iron supplementation may increase sports performance and raise energy levels. Enriched cereals and other iron-rich foods represent superior forms of supplementary iron.
Meats and Fish
Regulate your intake from animal-based iron food sources by choosing lean meats and fish and by eating foods with high fat or cholesterol, such as eggs or organ meats, only occasionally. According to the USDA Dietary Guidelines for Americans, items with rich iron content include chicken, turkey, pork and beef liver, duck and sardines. Healthier selections include clams, oysters, haddock and lean lamb, beef chuck and beef round. The National Academy of Sciences recommends dietary iron intakes for men of 8 mg daily -- much less than the FDA average 18 mg. By NAS standards, all of these foods contain from 20 percent to 100 percent or more of daily iron values for men, per 3 oz. serving. Eggs provide about 1 g of iron each.
Fortified Cereal
Many brands of ready-to-eat whole-grain cereals make acceptable supplements of dietary iron, satisfying up to 100 percent of men's daily iron needs, as per the USDA Nutrient Database. Choosing a wheat, corn, rice or oat cereal that has 25 percent daily value, or DV, or more, as per the FDA nutrition facts label, will supply more than half of men's iron requirements. These healthy food sources supply additional strong nutrition as well as consistent iron content. According to the American Dietetic Association, men benefit from the iron, protein, calcium and dietary fiber in some cereals. Select varieties with sufficient iron and add reduced-fat milk for essential vitamins A and D.
Vegetables and Legumes
Leafy greens and dry cooked beans add to your nutritional balance while providing dietary iron and fiber. Greens supply vitamin A and legumes are high in protein and calcium. The USDA Dietary Guidelines encourage eating these lowfat foods with dense nutrition often. Vegetable food sources with high iron content for men's needs include cooked spinach, Brussels sprouts, Chinese cabbage and collards. These greens and legumes such as lentils, soybeans, kidney beans and refried beans all meet men's iron requirements in servings of 1/2 cup or more.
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