Iron supplementation in athletes -
However, plant-based diets can result in iron deficiency. Dietary iron can be broken down into two types. Heme iron is a form of dietary iron contained in animal products.
Heme iron absorption is limited by the presence of calcium. Its absorption is enhanced by animal proteins. Non-heme iron is sourced from plants. It is found in vegetables, fruits, nuts, beans, and grains.
Non-heme iron has more inhibitors than heme iron. This reduces its overall bioavailability. The following items limit iron absorption:. Those consuming a plant-based diet consume mostly non-heme iron.
Non-heme iron's bioavailability is lower than heme iron in animal products. This puts plant-based consumers at a higher risk for iron deficiency.
Endurance athletes often seek out hypoxic conditions for training. Training in such environments can increase red blood cell density and enhance endurance performance. The increased demand for oxygen stimulates the creation of new red blood cells.
This increases the demand for ferritin to develop new hemoglobin. Ferritin is an iron storing blood protein. Both male and female athletes have shown reduced serum ferritin levels when training at high altitude. This deficiency in ferritin may inhibit the production of new red blood cells and result in anemia.
Inadequate amounts of iron can have negative effects on the body's normal functioning. It can be detrimental to overall exercise performance. Deficient iron stores can limit the body's capacity to carry and deliver oxygen.
This stunts maximal oxygen uptake and work capacity. At this stage, iron stores are depleted but normal functioning is still intact. There is no decline in exercise performance or general health noticed.
Hemoglobin levels are normal, but ferritin stores are a bit low. There is little evidence to show athletic performance will suffer much at this point. However, it is a red flag that problems could arise in the future if iron levels are not addressed. During this stage, hemoglobin levels test normal.
However, serum ferritin is even lower than stage one. With reduced ferritin, the production of red blood cells is impaired. A family doctor may believe an athlete is fine at this stage since hemoglobin is still okay.
However, sports scientists may claim performance could improve if iron levels were increased. At this stage both hemoglobin and ferritin levels are low. Iron deficiency anemia is associated with fatigue. Athletes will also display a noticeably reduced work capacity.
Iron deficiency anemia is more common among athletes and chronic exercisers than it is in the general population. Sometimes, iron deficiency can be so mild that it goes unnoticed.
As the body becomes more iron deficient, signs and symptoms may intensify. Some symptoms of iron deficiency and potential anemia may include:. If your clients are feeling abnormally fatigued, it may be wise to evaluate iron levels.
Iron levels can be assessed through a blood test. The most useful of a typical iron study panel is evaluating serum ferritin 2. Ferritin is a protein marker for iron stores. Most of the body's iron is bound to hemoglobin and myoglobin. The remaining iron is bound to ferritin.
Low ferritin levels reflect low stored iron within the body. Every athlete's physiology and training demands differ. Because of this, ferritin goals can vary from person to person. An additional helpful test is a complete blood count CBC.
This measures the level of red blood cells in the body. A CBC can be helpful in determining whether someone may be experiencing iron deficiency anemia. Pumping iron in the gym requires pumping elemental iron in the diet. Iron metabolism is a tightly regulated process.
The first step towards increasing iron stores is increasing iron in the diet. Encourage your clients to find ways to increase dietary iron intake. Also, incorporate practices that enhance iron absorption 3.
This means avoiding co-consumption with known inhibitors and co-consumption with vitamins that enhance absorption. Consuming vitamin C or animal products with non-heme iron may enhance iron absorption.
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.
Iron supplements are also used to address iron deficiency, but like all supplements, there is some level of risk for consumers. Yes, athletes may use oral iron pills, chews, and liquids without the need for a Therapeutic Use Exemption TUE.
Iron pills, chews, and liquids taken by mouth are permitted, and there are numerous prescription products and over-the-counter medications. However, if an athlete chooses to use a dietary supplement for iron as opposed to a prescription or over-the-counter medication with a Drug Facts panel on the label , they assume all the risks inherent to the supplement industry.
The anti-doping status of an iron injection or infusion depends on the volume being injected. An iron injection or infusion is permitted if mL of fluid or less is delivered per hour period. However, injections and infusions of more than mL in 12 hours are prohibited unless legitimately received in the course of a hospital treatment, regardless of the substance being injected.
Athletes who are prescribed iron injections or infusions should work with their doctor to identify a treatment program that allows for an injection or infusion of mL or less within a hour period. If a larger volume is necessary, submit a TUE-Pre-Check Form to find out if a TUE is needed in advance of treatment.
In some cases, athletes must apply for and be granted a TUE before treatment. USADA cannot guarantee that TUEs will be approved, as each medical situation is different, but each TUE is evaluated consistently based on the International Standard for TUEs criteria.
More information on TUEs and IV infusions and injections can be found here. Athletes should always apply for a TUE if they are administered an intravenous treatment that exceeds mL within a hour period unless they are in a hospital. Runners, and other trained athletes are at risk for a sports-related anemia caused specifically by heavy training.
Iron-depleting training effects include mechanical hemolysis physical sheering of red blood cells often seen in runners , intestinal bleeding, hematuria blood loss in urine , and sweating.
Heavy menstrual loss is an additional cause of negative iron balance in female athletes 2. Athletes seeking hypoxic conditions to increase their red blood cell density and enhance endurance performance are at an even greater risk for iron loss 6.
This in turn creates an increased demand for ferritin to develop new hemoglobin. Both male and female athletes have demonstrated reduced serum ferritin levels during training at altitudes between 7, and 8, ft. It is suggested that athletes should check their iron status prior to altitude training, and improve their levels if necessary before undergoing hypoxic conditions 6.
Anemic individuals, in particular, should consider iron supplements beforehand 7. However, athletes attempting to increase their red blood cell count even those with normal iron levels may benefit from a supplement 2 , particularly women, who are at higher risk than men for iron-deficiency 7.
Iron is a mineral that occurs in many foods , such as beef, poultry, seafood, beans, and green, leafy vegetables. Dietary iron is broken down into two types, heme and non-heme 4.
Non-heme iron is found in meat products as well, and also in some vegetables, fruits, nuts, beans, and grains 4. Non-heme iron is also inhibited by calcium, and additionally bran, cellulose fiber , pectin in ripe fruits and vegetables, and jams , phytic acid in grains and beans , and polyphenols cereal, beans, tea, and coffee 1.
Consuming vitamin C or meat in the same meal with non-heme iron enhances its absorption. For persons with iron deficiency, the body also has a built-in enhancement mechanism, which allows for much greater iron absorption than say just adding an orange to your meal 1.
These recommendations are considered sufficient for healthy persons as well as non-anemic athletes. The Cleveland Clinic lists the following foods as great sources of both heme and non-heme iron 9.
Due to inhibitors within non-heme iron sources like the calcium in spinach , eating a citrus fruit, yellow bell pepper, or other vitamin C rich food will improve absorption 1. Athletes in training are advised to pay closer attention to their diets, and consume more iron-rich foods to avoid deficiency 1.
The only populations other than IDA athletes that may benefit from an iron supplement are those that are intentionally undergoing hypoxic conditions to increase their red blood cell density 2.
Also, lower iron doses at 39 mg have been shown to cause less gastrointestinal distress in female athletes 1 , which may improve compliance.
It seems that the obvious, and worthwhile intervention for decreasing the number of athletes affected by sports-related anemia is helping them improve their dietary iron intake. Advising athletes and chronic exercisers - particularly women, runners, and vegetarians - to seek nutrition counseling and regular iron testing 1 , may be the key to preventing iron-deficiency, and the resulting reductions in athletic performance.
Read also: The Salty Facts on Sodium. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Sports Performance Nutrition Iron: An Essential Mineral for Athletic Performance.
Jena Walther, MS Stay Updated with NASM! Key Roles of Iron Iron plays an important role in energy metabolism. Anemia Having an iron deficiency, or in severe cases, anemia, can be detrimental to athletic performance and overall health.
Storage Iron Depletion Iron stores are depleted, but functioning iron is still intact. Early Functional Iron Deficiency Hemoglobin levels will test normal, but serum ferritin is low nanograms is considered deficient 2.
People at Risk for Iron Deficiency In general, people exhibiting the highest risk for iron deficiency and anemia are women, runners, and vegetarians.
You Iron supplementation in athletes athlrtes an out of date browser. For the best Type diabetes prevention on this site and Iron supplementation in athletes security, please update to a modern browser. Iron is athleyes essential athletfs that assists in the transport of oxygen from the lungs to the rest of the body. We need sufficient oxygen transport to enable our muscles to execute work. Iron is especially important for athletes due to the high work demands placed on their muscles during training and competition. The body gets iron through the food we consume. This article was Iron supplementation in athletes Irpn James L. Weinstein, MS, RD. Oh, and iron is also one Iron supplementation in athletes sjpplementation most common 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. 
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