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Why Iron is a Big Deal for Runners
Why Iron is a Big Deal for Runners
What is Iron?
What is Iron?
Iron is an important mineral that is responsible for carrying oxygen from our red blood cells to our organs, muscles and tissues. When you are running low on iron, your red blood cell count goes down. This means your blood isn’t getting as much oxygen to your tissues, which can lead to fatigue.
Runners need more iron in their diet because our muscles and heart need a lot of oxygen to keep them working efficiently and to prevent us from getting tired!
Symptoms of Low Iron
Symptoms of Low Iron
-Constant fatigue
-Slower recovery
-Muscles are frequently sore
-Hindered performance
-Paces that used to feel "easy" now feel challenging
-Shortness of breath happens quickly
-Decreased motivation
While iron deficiency is also common in male runners, women are a lot more susceptible. Studies showed that over 75% of female runners were at risk for iron deficiency anemia. Girls and women lose a significant amount of blood every month through menstruation. Iron deficiency is also correlated with not eating enough. Many female athletes are susceptible to myths around eating less for performance. These factors put female runners at a higher risk for having an iron deficiency that could lead to anemia.
Ferritin Testing
Ferritin Testing
We recommend that all athletes get a blood test at least twice per year. If you are a vegan or vegetarian athlete, 3-4 (once per season/off-season) is recommended. When you get your physical, you can ask your doctor for a Ferritin test. This is is the number that gives us a sense of your iron stores.
>60 great
>50 good
>40 adequate
30-40 concerning, keep an eye on it
<30 deficient stores, likely affecting performance
<20 definitely affecting performance (considered Iron Deficiency Anemia)
Tips - Getting More Iron in Your Diet
Tips - Getting More Iron in Your Diet
- Fuel First and Supplement Second: Iron supplements are good to help you get “out of the hole” but food is the best way to sustainable maintain high iron levels. Getting your iron through eating iron-rich foods is the most effective way over the long term. Red meats, fish and chicken and seafood have the most iron. Beans, lentils, leafy greens also have Iron but you need to eat more of them in quantity than meat products.
- Pair Iron-Rich Foods with a Vitamin C Source: Vitamin C helps change iron to a more absorbable form, giving the body up to three times more iron. (If you use Orange Juice as a Vitamin C source with your Iron supplement, make sure it doesn’t have added Calcium or your body won’t absorb the Iron. A lot of people make this mistake if you buy your OJ at Costco.)
- Avoid Calcium With Iron-Rich Foods or Supplement: A big thing to remember is that Calcium is a “blocker” of your body absorbing Iron. (ie: milk, cheese, dairy products) Calcium is still an important vitamin, but try and separate them from your Iron-Rich foods/supplements by at least an hour.
- Eat More: One of the most common reasons athletes have low iron is not eating enough in general to obtain the vitamins and minerals you need.
- Track Your Menstrual Cycle: Female athletes should be getting a regular period. Inconsistency in your menstrual cycle is a big red flag that you need to fuel more. Low Ferritin and missing menstrual cycles are common symptoms of female athletes that have Relative Energy Deficiency in Sport (RED-S).
- Talk to a Registered Dietitian: Setting up an appointment with a Registered Dietitian like Maddie from Fueling Forward can help you learn where in your diet you might be missing out on iron and how you can incorporate more iron-rich foods and strategies. RDs are the experts when it comes to fueling!
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