There are a few obvious reasons that increasing iron can increase performance, such as its effect on anemia caused by low iron and the role it plays transporting oxygen in the blood to all the tissues of the body. Iron also helps the body to use the carbohydrates for energy while you perform a workout and aids in the process of recovery after a tough workout. It helps the body to produce proteins, hormones and new cells. As you age, absorption is less. Iron deficiency can also occur with excessive bleeding from menstruating, too frequently donating blood and digestive problems such as Crohn’s.
Athletes lose iron through sweating and it shows in their heart rate.
If your body is lower in iron, your heart rate isn’t as steady as you increase how strenuous your workout is. Your body can’t get the proper volume of oxygen to create the necessary energy, either. Long distance runners and other endurance athletes are most at risk, but so are females and vegetarians. That means all groups should ensure they have adequate supplies of iron in their diet, especially during training.
Your body stores iron 66% of the iron in the hemoglobin. The rest is in the liver, spleen and
bone marrow.
The higher the amount of iron in the hemoglobin, the more oxygen it can carry from the lungs. That means the more endurance you have when performing aerobic workouts and the higher your level of performance will be. Some foods promote the absorption of iron, while others prohibit it. Animal sources, such as shrimp, fish, beef and chicken tend to promote iron absorption, whereas sources of iron from vegetables, like pumpkin seed and tofu lower absorption rates.
Iron deficiency can lead to a poor performance.
If you feel tired and it gets worse with exertion, you may be iron-deficiency. It can lead to poor performance a tired feeling that is more than normal, poor concentration, irritability and feeling cold. One symptom is chewing or craving ice, although science has yet to find the reason. A decreased function of the immune system is another.
– Get a baseline iron test on your blood before you start working out. If you start a strenous workout program and begin feeling tired, have another test and compare it to the first. You’re likely to find iron-deficiency.
– Pay close attention to your diet to insure you get adequate amounts of iron. Make sure you have adequate B12, folate and vitamin C.
– Consider supplementation if the problem of low iron continues. Your health care professional can help guide you on this.
– Replenishing your store of iron may take up to eight weeks, so insuring your have adequate stores is of primary importance.