Nutrition
Iron
Low iron and anemia have derailed runners for many years and we want to do everything in our power to prevent the disappointment of a poor season. When a runner has low iron, the blood cannot carry enough oxygen to the muscles in the necessary and usual amounts. Fortunately, as common as low iron and anemia are among distance runners, it is almost always preventable.
Steps to prevent low iron
1. Runners must have an iron-rich diet as a foundation for basic, healthy living. We would like to see a diet that includes lean red meat, leafy greens, beans, and nuts. Heme iron sources such as meat are easily and more readily absorbed into your system. We encourage runners to get at least 25mg of iron per day. Click here for ideas of iron-rich foods.
2. Know what your baseline iron level is at all times. It is very important to get an iron test with the most accurate measure being the serum ferritin test. The problem is most doctors don’t want to test for serum ferritin unless there is an indication of anemia. If a runner waits until the onset of anemia, it can take months to recover.
It is also important to look at both the hemoglobin and ferritin levels. It was once thought that if hemoglobin levels are normal, ferritin levels do not matter. Studies have now shown even if hemoglobin levels are normal, low ferritin can have a dramatic effect on a runner’s performance.
As distance runners, we are looking at different baseline numbers compared to the general public:
3. If it is found you are low on iron, you will need to get on an iron supplement as soon as possible. There are a lot of options out there and in most cases, a basic iron supplement is better than nothing. We have had a lot of good luck with the brands like Vitamin Code Raw Iron and Hemaplex. Make sure to take your iron supplement with vitamin C and NO dairy and coffee within 30 min to help with absorption. Do NOT use an iron supplement without getting a blood test first.
Please read these links for more info:
https://trailrunnermag.com/training/injuries-and-treatment/illness-injury-and-iron-deficiency.html
https://runnersconnect.net/ferritin-levels-runners/
http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html
http://running.competitor.com/2014/06/nutrition/iron-level-upkeep-for-runners_63445
Iron-rich foods:
http://www.hellgatexc.com/uploads/1/7/6/9/17690299/iron_%7C_food_guidlines.pdf
https://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods.html
At a recent national high school coaching clinic featuring some of the best high school coaches around the country, low iron was the most common topic among the speakers. Regular blood tests are also a staple in many high-level collegiate programs.
We cannot express how important, and in some cases overlooked, this is for the health and success of a distance runner. Please take the time to get a blood test and get ahead of this issue.
Low iron and anemia have derailed runners for many years and we want to do everything in our power to prevent the disappointment of a poor season. When a runner has low iron, the blood cannot carry enough oxygen to the muscles in the necessary and usual amounts. Fortunately, as common as low iron and anemia are among distance runners, it is almost always preventable.
Steps to prevent low iron
1. Runners must have an iron-rich diet as a foundation for basic, healthy living. We would like to see a diet that includes lean red meat, leafy greens, beans, and nuts. Heme iron sources such as meat are easily and more readily absorbed into your system. We encourage runners to get at least 25mg of iron per day. Click here for ideas of iron-rich foods.
2. Know what your baseline iron level is at all times. It is very important to get an iron test with the most accurate measure being the serum ferritin test. The problem is most doctors don’t want to test for serum ferritin unless there is an indication of anemia. If a runner waits until the onset of anemia, it can take months to recover.
It is also important to look at both the hemoglobin and ferritin levels. It was once thought that if hemoglobin levels are normal, ferritin levels do not matter. Studies have now shown even if hemoglobin levels are normal, low ferritin can have a dramatic effect on a runner’s performance.
As distance runners, we are looking at different baseline numbers compared to the general public:
- Ferritin | 25ng/ml (minimum)
- Hemoglobin | Boys: 12.5-18.5 g/dL & Girls: 11.0-15.5 g/dL
3. If it is found you are low on iron, you will need to get on an iron supplement as soon as possible. There are a lot of options out there and in most cases, a basic iron supplement is better than nothing. We have had a lot of good luck with the brands like Vitamin Code Raw Iron and Hemaplex. Make sure to take your iron supplement with vitamin C and NO dairy and coffee within 30 min to help with absorption. Do NOT use an iron supplement without getting a blood test first.
Please read these links for more info:
https://trailrunnermag.com/training/injuries-and-treatment/illness-injury-and-iron-deficiency.html
https://runnersconnect.net/ferritin-levels-runners/
http://www.runningwritings.com/2017/04/low-ferritin-and-iron-deficiency-anemia.html
http://running.competitor.com/2014/06/nutrition/iron-level-upkeep-for-runners_63445
Iron-rich foods:
http://www.hellgatexc.com/uploads/1/7/6/9/17690299/iron_%7C_food_guidlines.pdf
https://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods.html
At a recent national high school coaching clinic featuring some of the best high school coaches around the country, low iron was the most common topic among the speakers. Regular blood tests are also a staple in many high-level collegiate programs.
We cannot express how important, and in some cases overlooked, this is for the health and success of a distance runner. Please take the time to get a blood test and get ahead of this issue.