Iron For Runners: What You Need To Know
Iron is one of the most crucial minerals for everyone, especially runners.
Whether you’re a novice jogger or an experienced marathon winner, running is one of the simplest, purest forms of exercise that can help us stay fit. Unfortunately, many runners out there don’t get the nutrient content they need to maximize their workout and minimize ravaging, long-term effects on their body. Iron is one of the most prevalent minerals on earth, chances are almost 100% that you’ve heard of it. Heck, we even have super heroes named after this crucial mineral. But, do you know how important it is for you and why it’s so important? If you’re a runner, it’s imperative that this little element play a part in your health regimen, or your immune system and overall health could end up greatly suffering!
Iron makes up about 2/3 of your body’s hemoglobin, which is the protein in your red blood cells that allows them to carry oxygen into the bloodstream, which is a crucial body function for . . . well, staying alive. An Iron deficiency is called anemia, and can have noticeable, devastating effects on your short term and long term health. Iron deficiency causes fatigue, poor work capacity, and decreased immunity, among other problems. These problems are even more important to avoid for endurance athletes, as their muscles depend on maximum oxygen delivery to working muscles. It has been studied, and many believe even the slightest Iron deficiency, even without anemia can have detrimental effects of athletic performance.
Some studies have shown that more than 50% of all women runners are deficient in Iron. Dwindling Iron levels result in fatigue and poor endurance, hindering the blood from being able to carry oxygen as efficiently to working muscles. Feeling chilled or cold is another sign that your Iron may be low. Though a loss of Iron does occur during menstruation, lack of Iron in the diet is the most likely cause of deficiency. Another recent study highlights this fact, which revealing that women distance runners usually get less than the recommended daily allowance of 15 milligrams. The highest loss of iron per day in top class athletes can be up to 2mg. The decline in running performance starts when the daily intake fails to meet this. Luckily, the solution is simple and cost-effective, as there are many Iron supplements just a cost-effective click away!
• Iron is a crucial mineral for runners and endurance athletes, especially women
• Makes up 2/3 of your bloods hemoglobin
• Responsible for cell and muscle oxygenation
• Deficiency can result in anemia, fatigue, lowered endurance
• Supplements are cost-effective and readily available
Next time you decide to go for a jog, asses your diet for proper Iron intake. Although Iron deficiency is more common with women, men are also susceptible. If you’ve noticed a decrease in your stamina, fatigue, malaise, or chills, talk to your health specialist about whether or not Iron supplementation should be added to your daily fitness regime.
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