IRON 1️⃣0️⃣1️⃣ FOR RUNNERS
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💥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
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💥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
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💥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
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💥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
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