Iron deficiency is a condition that can cause fatigue, reduced exercise performance, and in severe cases, anaemia. It’s especially common in runners and other endurance athletes, who tend to lose iron through sweating and gastrointestinal blood loss. The good news is that iron deficiency is easily treated with dietary changes or supplements. If you’re an endurance athlete, make sure to get your iron levels checked regularly by your doctor.
Iron is an essential mineral that helps transport oxygen throughout the body. It helps maintain energy levels, making it important for endurance athletes who need consistent energy over long periods. Low iron levels can interfere with this process and lead to fatigue, reduced exercise performance, and a host of other health problems like anaemia. As an endurance athlete, you’re at greater risk for iron deficiency due to the large amount of sweating and gastrointestinal blood loss associated with running.
Fortunately, iron deficiency can easily be detected with a simple blood test (Ferritin). If you’re found to be deficient, there are several treatment options available. Dietary changes such as eating more red meat, beans and legumes, dark leafy greens, and fortified cereals can help increase your iron intake. Your doctor may also suggest taking an iron supplement to boost your levels quickly.
Getting enough iron is essential for maintaining energy and performance as an endurance athlete. If you’re feeling fatigued or having trouble with exercise performance, make sure to get your iron levels checked so you can receive the proper treatment. With the right diet and supplementation, you should be back to your normal energy levels in no time.
Ways of Increasing your Iron Levels
1. Eating more red meat, beans and legumes, dark leafy greens, and fortified cereals.
2. Taking an iron supplement to boost your levels quickly.
3. Drinking orange juice or other vitamin C-rich beverages with meals, as Vitamin C helps the body absorb iron better.
4. Avoiding foods rich in phytates, such as whole-grain breads and cereals, which can block the absorption of iron.
5. Exercising regularly to increase your body’s production of a protein called transferrin, which helps carry oxygen around the body.
6. Avoiding drinking tea with meals, as tannins can interfere with the absorption of iron.
7. Eating foods rich in heme-iron, such as red meat, which is easier for the body to absorb than non-heme iron found in plant sources.
8. Avoiding calcium supplements or dairy products close to meals, as calcium can block iron absorption.
Rest assured, iron deficiency is an easily treatable condition. With the right diet and supplementation, you can be sure to maintain your energy levels and performance as an endurance athlete. If you’re feeling fatigued or having difficulty with exercise performance, seeing your doctor for a simple blood test (Ferritin) is the first step towards getting proper treatment.
In conclusion, iron deficiency is a common condition among endurance athletes, but it’s also very treatable. Making dietary changes and taking iron supplements can help you get your iron levels back to normal in no time. Make sure to get your iron levels checked regularly by your doctor so you can properly manage this condition and enjoy the benefits of an active lifestyle.
Author – Coach Torres
Hector L Torres
USA Triathlon Coach Lv 3
USA Cycling Coach Lv 2
USA Track and Field Lv 1
USA Swimming Lv 1
USA Weightlifting Coach Lv 1, MS and MA
Tri Peak Athlete / CFL Tri Club – Head Coach
Special Olympics Triathlon Team – Head Coach
References
:
WebMD. (2020). Iron-Deficiency Anemia: Symptoms, Causes, and Treatment. Retrieved from https://www.webmd.com/a-to-z-guides/iron-deficiency-anemia-symptoms-causes-treatment#1.
National Institutes of Health Office of Dietary Supplements. (2021). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
Healthline. (2020). Iron Deficiency Anemia: Causes, Symptoms, and Treatment. Retrieved from https://www.healthline.com/health/iron-deficiency-anemia.
Mayo Clinic. (2021). Iron Deficiency Anemia: Prevention. Retrieved from https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/diagnosis-treatment/drc-20355032.
Medical News Today. (2020). How to Increase Iron Levels Quickly. Retrieved from https://www.medicalnewstoday.com/articles/324060/.
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