High protein and iron content makes nettle ideal for enhancing hemoglobin and ferritin levels in blood. Nettles contain as much iron per raw 100 grams as spinach. As an added benefit, nettles are a rich source of calcium and some vitamin C, which helps enhance the absorption of iron. Nettles are also a reliable source of protein; nettle powder contains almost three times the amount of protein than traditional barley and wheat flour, and 60 times the amount of iron! Additionally, nettles have been shown to have a better amino acid profile than many other green leafy vegetables and are rich in many of the essential amino acids. Amino acids are the building blocks of protein and we cannot make essential amino acids on our own, which means we must get them from the foods we eat. This is especially important for vegans and vegetarians, since many plant sources of protein do not contain all of the essential amino acids. 

Optimizing post-exercise recovery is crucial to preventing injury and maximizing the results. The same nutrients often found to be lacking in athletes’ diets include those found in nettles; calcium, iron, zinc, vitamin E, and beta carotene (converted into vitamin A in the body). Antioxidant vitamins like A and E assist in protecting the cell membrane from oxidative damage. Because exercise increases oxygen consumption, consumption of antioxidant vitamins can enhance recovery post-exercise by combating oxidative damage.  Fifteen grams of freeze dried nettles can provide 76% of daily vitamin A needs and are a good source of Vitamin E, making them a natural antioxidant supplier.

Many athletes, especially female and vegetarian, are often lacking iron, zinc, and calcium in their diets. Calcium is responsible for repair of bone tissue while zinc is responsible for the repair and growth of muscle tissue. Both aspects of
recovery are crucial to preventing injury from physical stress caused by exercise. Meanwhile, iron assists with the formation of oxygen-carrying proteins in the blood, essential for proper recovery and muscle performance during exercise. Nettles contain more iron on average than spinach and are good sources of both zinc and calcium.

Nettles also contain a favorable amount of essential amino acids, more so than most other leafy vegetables. Amino acids are the building blocks of protein and a crucial nutrient in regards to muscle tissue repair. Additionally, nettles contain a mix of carbohydrate and protein, making them the perfect snack for both endurance and resistance exercise. For endurance exercise when recovery time is limited (e.g. a triathlon), the combination of carbohydrates with protein has been shown to optimize glycogen (i.e. energy storage) replenishment. As for strength training, consuming a protein/carbohydrate combination has been shown to increase muscle glycogen, lessen muscle damage, and facilitate greater training adaptation than just protein or carbohydrate alone. Because of their nutrient-dense composition that supports post-exercise recovery, incorporating nettles in your post-workout snack can be a useful tool in optimizing your training program.