Low Iron Guide For Runners

IRON 1️⃣0️⃣1️⃣ FOR RUNNERS

💥HOW IS IRON LOST?

👉Footstriking: Repeated jarring footstrikes can physically break red blood cells, therefore, shorter lifespan of RBCs

👉Sweating

👉GI Tract: Hepcidin, a protein in the GI tract, blocks iron absorption due to acute bouts of inflammation

👉Menstruation in females

👉Genetic disposition: Some people are predisposed to poor iron absorption

👉Growth: Younger athletes who are still growing lose more iron

👉Stress: Physical and emotional stress can cause iron loss

💥SYMPTOMS OF LOW IRON:

👉Continual and constant fatigue in training

👉Sleeping more than usual

👉Difficulty getting up from sleeping or naps

👉Inability to handle anaerobic or interval type training

👉Incredibly ‘heavy’ arms during training

👉Very inconsistent training (ups and downs)

👉Drop off in training and/or competition performance without any other explanation

💥RISKS OF LOW IRON:

👉Compromises immune & thyroid function, metabolic efficiency, and cognitive function

👉Increased risk of under-eating: Anxiety is induced due to less dopamine, serotonin, and norepinephrine (all require iron as a cofactor) which has been shown to lead to eating disorders

👉Increased energy expenditure: 30% greater resting energy expenditure, thus needing to consume more calories

👉Suppression of growth hormone and insulin-like growth factor-1 (IGF-1) which are critical for proper bone health

👉Impaired fertility and reproductive function

💥HOW TO IMPROVE IRON LEVELS:

✅Eat more foods with iron: beef, pork, chicken, fish, fortified cereals, dark leafy greens, dried fruits like raisins, and beans

✅Take in more Vitamin C: Vitamin C has been shown to increase the absorption of iron so consider taking a Vitamin C pill or eating Vitamin C-rich foods with an iron pill or iron-rich foods

✅Cook in a cast iron skillet: Using iron skillets helps transfer some of the iron to your food

✅Limit calcium (found in dairy), tannins (found in coffee), and phytates (found in grains and nuts) when taking in iron: These reduce iron absorption

IMG_5125 3

IMG_5128.jpeg

Published by

Leave a Reply