Lack of iron in blood is known to cause laziness in individuals of all age groups. More pronounced effects are visible in case of an athlete or runner. Since iron has a major role in red blood cells formation, its depletion can reduce the oxygen carrying capacity of cells. A runner needs to stay primed with oxygen; hence he cannot afford this deficiency.
If you are a runner who noticed a decline in running performance, then iron deficiency might be a hidden culprit. Feeling tired or sluggish all the time and can't figure out why? If you are not hitting excessive mileage, stay assured that this is not the sign of over training. A lack of iron is to be blamed for this.
In case of women, iron deficiency is more frequent for two reasons. Firstly, female body requires more iron than males and secondly due to their obsession for dieting. In the wake of avoiding high calorie foods and meat, women often forgo all the great sources of iron. This is not only detrimental for running performance but also responsible for poor health. Besides other benefits, red meat is also a source of iron.
In extreme cases or severe lack of iron, the oxygen carrying capacity of the body is compromised. A study reveals that most female runners are deficient in iron which explains why frequent muscles sores and fatigue is common in females. Moreover, the iron deficient individuals feel cold. If only, they had taken the daily allowance of 15 mg iron per day, their running efficiency could be restored. You will notice sharp decline in running performance when an athlete consistently fails to meet the daily dietary requirements.
Ending iron deficiency
If you have been diagnosed with the lack of iron, it's not like the end of the world. There is hope in the form of iron-rich foods. Look for all the lean sources of meat and incorporate a small proportion of red meat. Lentils offer yet another source of iron that is purely vegan. There is also good news for cereal lovers. Some iron fortified cereals will fulfill the daily dietary requirements of of this mineral.
Intake of tea or coffee can block the absorption of iron but some natural fruit juices containing Vitamin C will facilitate its uptake. Iron supplements are another option to fill the gap of iron depletion. However, it's not recommended for continuous use. Since, they are synthetically made; iron supplements can have certain drawbacks as well. Nothing compares to the natural source of iron.
When running performance is compromised, no running technique can bring back lost efficiency. It's the strength of iron that can restore stamina and physical endurance for running.
If you are a runner who noticed a decline in running performance, then iron deficiency might be a hidden culprit. Feeling tired or sluggish all the time and can't figure out why? If you are not hitting excessive mileage, stay assured that this is not the sign of over training. A lack of iron is to be blamed for this.
In case of women, iron deficiency is more frequent for two reasons. Firstly, female body requires more iron than males and secondly due to their obsession for dieting. In the wake of avoiding high calorie foods and meat, women often forgo all the great sources of iron. This is not only detrimental for running performance but also responsible for poor health. Besides other benefits, red meat is also a source of iron.
In extreme cases or severe lack of iron, the oxygen carrying capacity of the body is compromised. A study reveals that most female runners are deficient in iron which explains why frequent muscles sores and fatigue is common in females. Moreover, the iron deficient individuals feel cold. If only, they had taken the daily allowance of 15 mg iron per day, their running efficiency could be restored. You will notice sharp decline in running performance when an athlete consistently fails to meet the daily dietary requirements.
Ending iron deficiency
If you have been diagnosed with the lack of iron, it's not like the end of the world. There is hope in the form of iron-rich foods. Look for all the lean sources of meat and incorporate a small proportion of red meat. Lentils offer yet another source of iron that is purely vegan. There is also good news for cereal lovers. Some iron fortified cereals will fulfill the daily dietary requirements of of this mineral.
Intake of tea or coffee can block the absorption of iron but some natural fruit juices containing Vitamin C will facilitate its uptake. Iron supplements are another option to fill the gap of iron depletion. However, it's not recommended for continuous use. Since, they are synthetically made; iron supplements can have certain drawbacks as well. Nothing compares to the natural source of iron.
When running performance is compromised, no running technique can bring back lost efficiency. It's the strength of iron that can restore stamina and physical endurance for running.
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