Iron deficiency and oxygen transport in athletes -
Specifically, exercise-induced increases in the master iron regulatory hormone, hepcidin, has been highlighted as a contributing factor towards altered iron metabolism in athletes.
To date, a plethora of research has been conducted, including investigation into the impact that sex hormones, diet e. macronutrient manipulation , training and environmental stress e. hypoxia due to altitude training have on an athlete's iron status, with numerous recommendations proposed for consideration.
It is also key for both cognitive and immune function. This highlights why iron is critical for performance, and why an iron deficiency could potentially have detrimental impacts. Symptoms indicative of an iron deficiency include tiredness, a lack of energy, shortness of breath, poor recovery and a reduction in performance especially if experienced when training load is constant, or during a recovery phase.
Regular exercise can increase the likelihood of an iron deficiency. Inflammation increases levels of the hormone hepcidin, which is key for iron regulation.
When hepcidin levels increase, iron transport and absorption decreases 1. There is also potentially increased iron loss from exercise due to hemolysis the destruction of red blood cells , sweating and gastrointestinal bleeding.
There are particular sub-groups of athletes which are more susceptible to suffering from an iron deficiency, including:. Female athletes, in particular those who regularly menstruate because blood losses are higher. Athletes who follow a plant-based diet.
Athletes with low energy intake because iron intake is more likely to be insufficient to support the demands of the body. Adolescent athletes because this time period is associated with increased iron requirements.
Signs and symptoms of an iron deficiency include tiredness, lethargy, fatigue, paleness and shortness of breath. In athletes, these are even more indicative of a deficiency if these symptoms are experienced when training load if constant i. not progressing , or during a recovery phase.
During the early stages of an iron deficiency when stores are reduced, but not depleted, the impacts on exercise performance are debated.
However, as iron stores become severely depleted, there is evidence to show that this negatively impacts physical performance 3,4.
Sub-optimal iron stores are likely to have a greater impact on performance in aerobic based sports due the effect of an iron deficiency on the transport and delivery of oxygen.
Athletes should have their iron status assessed by an experienced sports physician. A blood sample is required to test for an iron deficiency. Considerations should be given to 2 :. The time of day — morning is preferable. Hydration — athletes should be well hydrated.
Prior exercise — hours rest from exercise prior to the blood sample is preferable. If exercise is necessary, then only low to moderate intensity exercise should be completed in the 24 hours prior.
Muscle-damaging e. eccentric exercise should not be completed in the days prior because this increases inflammation. Therefore, the measurement may reflect the stress or inflammation and not an iron deficiency. Illness — the athlete should be showing no signs of illness or infection. There are different stages of iron deficiency.
The most severe state is iron deficiency anemia IDA which results in a host of symptoms, including weakness and fatigue. Two earlier stages can be identified that are precursors to IDA.
Anemia is very simply a lack of iron in the blood. Furthermore, it means that hemoglobin levels are low. Because hemoglobin carries oxygen in the blood, it only makes sense that this can be bad for athletes looking to use increased levels of oxygen during training.
Ferritin is another key player in iron deficiency. Ferritin is a transport protein that binds to iron and releases it in the body when it is needed. It keeps iron from travelling in the body as a free radical. Make note of ferritin, as it is a key player in understanding both anemia and iron deficiency.
If you have low hemoglobin, and iron is the cause, then you have iron deficiency anemia. This disorder can result in a severe decrease in work capacity and VO2Max in the case of endurance athletes.
The difference is key, as anemia is more severe. Ferritin is a key piece of the puzzle, although there are a few things to keep in mind. Sickness, infection, and injury among other things can impact ferritin levels.
Iron is a hot topic for Sports nutrition supplements, particularly Iron deficiency and oxygen transport in athletes IIron who have gransport. But iron deficiency Ironn women is not always straightforward to diagnose or treat. Tenforde, who has extensively researched iron and athletesexplains iron deficiency causes and effects. Poor oxygen transport can make you feel tired and out of breath. Tenforde says. Your body absorbs iron through your small intestine. Journal of the Sports drinks for tennis Society of Sports Nutrition volume 12Article oxggen Bluetooth glucose monitor Deficeincy this article. Metrics Bluetooth glucose monitor. Iron is ceficiency functional component of oxygen transport and oxyben production in humans transpkrt therefore is a critically important micronutrient for sport and exercise performance. Athletes, particularly female athletes participating in endurance sport, are at increased risk of compromised iron status due to heightened iron losses through menstruation and exercise-induced mechanisms associated with endurance activity. However, this approach has been criticised because of the side effects and increased risk of iron toxicity associated with the use of supplements.
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