Why is iron important for athletic performance?
Iron is a trace mineral that is highly significant to endurance athletes. Iron is critical to optimal athletic performance because of its role in energy metabolism, oxygen transport, and acid-base balance.
How does iron benefit performance?
Key Roles of Iron Iron plays an important role in energy metabolism. It is a critical component of hemoglobin and myoglobin, the two main proteins in charge of delivering oxygen to the body (4,5). Hemoglobin is found in red blood cells, and facilitates the transfer of oxygen from the lungs to the body’s tissues.
Does iron increase exercise performance?
Iron status was also measured at baseline and at study completion. The results of this study indicate that aerobic training, iron supplementation, and their combination all result in significant improvements in several measures of submaximal exercise performance.
Why is iron important for running?
Iron is a component of the protein hemoglobin. Hemoglobin is found in our red blood cells, which supply oxygen to our working muscles when we run. Runners and other endurance athletes need to be aware of their iron status, since it is so important for the supply of oxygen to our muscles and tissues.
Do athletes need more iron?
Athletes need more iron than the general population. Iron is lost through sweat, skin, urine, the gastrointestinal (GI) tract, and menstruation. Exercise, particularly high intensity and endurance types, increases iron losses by as much as 70% when compared to sedentary populations.
Should athletes take iron?
In conclusion, iron supplements should be prescribed for athletes with iron-deficiency anemia and carefully monitored if given for prophylaxis; unless a therapeutic response occurs, investigations to establish the cause of iron deficiency should be initiated.
Can low iron affect athletic performance?
Athletes may experience the following symptoms as a result of iron deficiency, particularly with anemia: weakness, general fatigue/exhaustion, decreased exercise performance, increased heart rate and shortness of breath during exercise, headaches, and dizziness.
Why do athletes have iron deficiency?
Blood loss through injury, or menstruation. In endurance athletes, ‘foot strike’ damage to red blood cells in the feet due to running on hard surfaces with poor quality shoes leads to iron loss. 3 Finally, because iron is lost in sweat, heavy sweating leads to increased risk of deficiency.
How much iron do you need for athletes?
10 to 15 mg/day
Studies of the nutritional status of athletes in various disciplines have shown that male, but not female, athletes clearly achieve the recommended dietary intake of iron (10 to 15 mg/day).
Why are athletes at risk of iron deficiency?
Athletes are at risk of developing iron deficiency due to a combination of factors including: Increased requirements (training stimulates production of red blood cells) Growth increases the demand for iron to produce new tissues and blood cells.