Iron Deficiency And Exercise

We all realize that the harder we train the faster we deplete our body’s reserves. Usually we monitor our daily intake of protein, carbohydrates, fats and liquids. But even the most health conscious of us often fail to take into account the key vitamins and minerals, which are essential to our overall health.

One mineral that often goes unnoticed until low levels start interfering with our ability to maintain peak physical activity is iron. Some of the most important roles that iron plays within our bodies are synthesis of hemoglobin (one of the protein that transports oxygen); helps control the energy release from cells; red blood cell production and a catalyst against free-radical production.

We lose iron through sweat (endurance athletes are at a greater risk, especially on hot humid days), urine and gastrointestinal tract. Females are more vulnerable to iron depletion because of the added losses through menstruation. Clinical symptoms of iron depletion (anemia) can vary from person to person but may include reduced endurance capacity, poor concentration and irritability.

Now, after reading the last paragraph please do not start surfing the net looking to buy iron supplements. Most nutritionists question the need and long term safety of daily intake of iron supplements. That is because there are plenty of foods with high iron content.

Animal sources of iron, know as hem iron, are lean pork, eggs, turkey, with fish, skinless chicken, roast beef to name only a few. Vegetable sources of dietary iron (non hem iron) are less effectively absorbed than animal sources, but there are plenty to choose from: nuts (almonds, cashews), sweet corn, potato, leafy vegetables (broccoli, spinach), and whole grain foods.

Different foods combination can also optimize or impair iron absorption by our bodies:
- Vitamin C is known to enhance the absorption of iron. Consider combining plant iron sources (hem iron) with foods high in vitamin C (orange, grape fruit).
- On the other hand caffeine can impair iron absorption. If you are iron deficient or a vegetarian or an endurance athlete it may be a good idea not to combine foods reach in iron with coffee or tea.
- Calcium can also inhibit iron absorption.

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