Adequate iron intake for endurance sports -
Fauci Indiscriminate iron supplementation may induce hemochromatosis in susceptible individuals. Zoller, High iron stores have also been linked to ischemic heart disease.
Some have suggested a protective effect of iron depletion on cardiovascular disease. Sullivan Of particular concern is athletes taking iron in the hopes of increasing their performance and developing iron overload, eventually experiencing the above complications. In , the Union Cycliste Internationale UCI began systematically testing athletes in the wake of the doping scandals uncovered in the Tour de France.
Four times a year, all professional cyclists were required to submit to a battery of blood tests. The most glaring abnormality found in these tests was a high ferritin level, indicating high iron stores. Iron supplementation has long been practiced by cyclists in the belief that iron enhances performance by increasing red blood cells.
This actually is true only in iron deficiency anemia. Two concerns were raised: First, high levels of iron storage cause organ damage and the high levels persisted even after supplementation ceased.
Second, excessive iron supplementation is linked with blood doping. Deugnier , Zotter Iron deficiency can occur in non-anemic individuals as well. This condition is marked by normal hematocrit, normal hemoglobin, decreased serum ferritin, and corresponding increased serum transferrin receptor.
Iron supplementation with 30 mg of elemental iron daily as Ferrous Sulfate for six weeks in a group of non-anemic, iron deficient athletes has been shown to correct iron deficiency, without increasing hematocrit beyond normal ranges.
Why is this important for athletes? In that same iron deficient, non-anemic population, the iron supplement group demonstrated an significant increase in ventilatory threshold, energetic efficiency, and progressive fatigue resistance, when compared to placebo.
Hinton , Brownlie , Brutsaert In summary, iron deficiency anemia decreases endurance performance and intense exercise may increase iron requirements. Some groups of athletes, particularly menstruating female and vegetarian athletes, distance runners, and those on caloric restricted diets, are more prone to iron deficiency anemia.
Iron supplementation is common in endurance sports, and will help endurance performance in anemia caused by iron deficiency. However, because anemia can have many different causes, a low hemoglobin, especially if not responsive to iron supplementation, needs a complete medical workup.
When iron supplementation is indicated, hemoglobin and ferritin levels should be checked regularly, to prevent complications from iron overload. Beard J, Tobin B. Iron status and exercise. Am J Clin Nutr. Brownlie T 4th , Utermohlen V , Hinton PS , Haas JD.
Tissue iron deficiency without anemia impairs adaptation in endurance capacity after aerobic training in previously untrained women. Brutsaert TD, Hernandez-Cordero S, Rivera J, Viola T, Hughes G, Haas JD. Iron supplementation improves progressive fatigue resistance during dynamic knee extensor exercise in iron-depleted, nonanemic women.
Deugnier Y, Loreal O, Carre F, Zoulim F, Vinel JP, Paris JC, Blaison D, Moirand R, Turlin B, Gandon Y, David V, Megret A, Guinot M. Increased body iron stores in elite road cyclists.
Med Sci Sports Exerc. Fallon KE. Utility of hematological and iron-related screening in elite athletes. Clin J Sport Med. Fauci AS, Braunwald E, Isselbacher KJ, Wilson JD, Martin JB, Kasper DL, Hauser SL, Longo DL.
Garza D, Shrier I, Kohl HW 3rd, Ford P, Brown M, Matheson GO. The clinical value of serum ferritin tests in endurance athletes.
Hinton PS, Sinclair LM. Iron supplementation maintains ventilatory threshold and improves energetic efficiency in iron-deficient nonanemic athletes. Eur J Clin Nutr. Epub Jul Malczewska J, Raczynski G, Stupnicki R. Iron status in femal endurance athletes and in non-athletes. Int J Sport Nutr Exerc Metab.
Office of Dietary Supplements. National Institutes of Health. Iron comes in two forms in the food we eat: heme iron animal-derived and non-heme iron plant-derived. Non-heme iron, from plants, is found in foods like beans, nuts, vegetables and fortified cereals.
Iron in general is found in foods like lean meat, poultry, seafood, spinach, white beans, lentils, kidney beans, nuts and fortified cereals as well as in some dried fruits, like raisins. Athletic training can lead to iron deficiency in a number of ways, like an increased iron demand, elevated iron loss and blockage of iron absorption due to hepcidin bursts.
Hepcidin is a hormone whose release is triggered by exercise-induced inflammation. The body can lose iron through sweating, sloughing off of skin, increased urination which is tied to higher water intake for athletes and menstruation; a recent study even suggests that it may not only be important for athletes to take iron supplements, but that the time of day for iron supplementation matters, too.
Researchers found that iron was best absorbed in the morning right after exercise, before hepcidin had a chance to reach its high point in the afternoon. Experts recommend consuming supplements or high iron meals in the morning, within minutes of completing a workout.
The recommended iron intake for women aged is 18 mg iron per day, with a recommendation of 8 mg iron per day for those over 50 and 1.
However, it is recommended that vegans and vegetarians consume 1. Adequate protein is needed for muscle repair, because repetitive motion and impact, like that experienced by athletes, leads to tissue breakdown.
Maximize absorption of iron from plant foods by combining them with vitamin C-rich foods 4 :. Do you need a vitamin C supplement? Find out here. Whether you eat meat or not, a balanced diet can provide you with plenty of iron. These are some of the best choices.
All shellfish have high iron content, but oysters, mussels, and clams are superstars for this mineral. Just five to ten clams provide between 3.
There can be a lot of variety by individual shellfish, but overall, they are rich in iron. Unsurprisingly, red meat is high in heme iron.
A typical serving has about 2. For the healthiest sources, choose lean beef, or bison, which is leaner and has even more iron. Among poultry, turkey is the best choice for more iron, especially dark meat. One serving of turkey has about 1. An important non-meat protein source that comes from soy beans, tofu is also packed with iron.
A half cup of plain, firm tofu has up to 3 mg of iron. For vegetarians and vegans, legumes are essential. They provide protein, fiber, and a lot of different vitamins and minerals. A half cup of kidney beans or lima beans has about 2 mg of iron.
A half cup of cooked black beans contains 1. Another good choice for vegans or vegetarians is cereal, but not just any cereal. Many are fortified with a significant amount of iron. For example, one serving of Cheerios has Read cereal labels to look for iron content and low or no added sugars.
Smart vegetable choices can provide a wide range of nutrients but also a significant portion of your daily iron intake. Just one serving of spinach contains 2. Both vegans and meat eaters should include more seeds in their diets for vitamins, minerals, and healthy fats.
A one-ounce serving of pumpkin seeds provides 2. A one-cup serving has 5 mg of iron. Not at all like a true artichoke, this is actually a root. You can prepare it like you would a potato. Just one ounce of dark chocolate contains 3. Another means of increasing iron intake is through supplementation.
However, iron levels are a bit of a Goldilocks situation. You want to get it just right. Too much can lead to iron overload. This can be dangerous and compromise overall health. Higher doses of iron can upset the stomach and cause constipation, nausea, and vomiting. Taking too much iron can also reduce zinc absorption within the body.
Taking an oral iron supplement may be necessary to restore adequate iron stores. However, it is not typically recommended for the general population. Most individuals can increase dietary iron consumption in more natural ways.
Athletes should not pursue iron supplementation on their own. They should have iron levels clinically evaluated. Athletes can then proceed under professional supervision if supplementation is necessary. Endurance sports and intense training increase the body's demand for iron.
This trace micronutrient can have a significant impact on overall performance. For efficient energy use during exercise, athletes should ensure an adequate dietary intake of iron. If your client is experiencing more fatigue than normal, encourage them to have their iron levels checked.
Optimizing iron stores will work hand in hand with optimizing overall athletic performance and allow your clients to perform at their best. Interested in learning more about how other micronutrients may impact overall athletic performance? Check out the ISSA's Nutritionist course to learn the science of food intake and the mental aspects involved in client behavior change.
By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles. Pedlar, C.
Iron balance and iron supplementation for the female athlete: A practical approach. European Journal of Sport Science , 18 2 , — Garza, D. The clinical value of serum ferritin tests in endurance athletes.
Clinical Journal of Sport Medicine , 7 1 , 46— Jim, Lee, Ubert, C. Nutrient timing guide to optimize iron absorption. Vitamin C. Original cheerios: Gluten free oat cereal. All Categories Anatomy Audio Blogs Behavior Change Business More.
BY: ISSA DATE: What is Iron? Hemoglobin Hemoglobin is a protein molecule found in red blood cells. Myoglobin Myoglobin is a protein molecule found in muscle cells. Iron and Athletic Performance Iron is a trace mineral that plays a large role.
Endurannce article was written Natural insulin sensitivity James L. Weinstein, MS, RD. Oh, Adequate iron intake for endurance sports iron is also one of the most endurqnce substances that children accidentally overdose on! So what is it about iron that has endurance athletes in a trance? Some tout its potential ergogenic benefits, the solution to my fatigue, the answer to improving hemoglobin, the cure for lagging performance. Others throw around words like hemochromatosis and iron overload syndrome. Iron is sportz of the most abundant mineral on earth and is essential to normal human physiology. Support strong immunity adequate supply of iron ijtake necessary for the body to produce hemoglobin and red blood cells. This is called iron deficiency anemia and can cause fatigue, poor work capacity, and decreased immunity. Endurance athletes depend on efficient oxygen delivery to working muscles, so even mild anemia can have deleterious effects on performance. Some hypothesize that iron deficiency, even without anemia, can impair endurance.
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