Below we will therefore enter into the specifics of the Iron Requirement in Endurance, without forgetting that the excess of this trace element must be absolutely avoided, due to the poor ability of the organism to eliminate it and the relative tendency to unwanted accumulation, and taking good care of mind that the deficiency is responsible for iron deficiency anemia even in the sedentary person - while for the sportsman it manifests itself primarily with the reduction of athletic performance.
For further information: Importance of Iron in EnduranceThe woman loses more due to the menstrual cycle, which is about 1.5 mg / day. However, it should be considered that this value is calculated on average, even if the losses are concentrated in about 6 days, sometimes complicating the blood profile - even in eumenorrhoeic, ie with a normal cycle in all respects.
to some interfering agents, such as:
- Presence of antinutrients (phytates, oxalates, phosphates, excess fiber, etc.), contained in vegetables (vegetables and seeds), in drinks such as coffee and tea etc.
- High concentration of other minerals (e.g. calcium and phosphorus)
- Special diseases or conditions (such as hypochlorhydria)
- Vitamin C or ascorbic acid deficiency.
For women of childbearing age, given the almost impossibility of reaching these values, the percentage increases up to 30%.
Even just considering these values it is deducible how much more certain sportsmen may be lacking, even if this condition should not be taken for granted.
for the Italian population) the requirement of a sedentary adult is around 10 mg / day without menstruation and 18 mg / day with normal losses, while the pregnant woman should approach 27 mg / day (the nurse 11 mg / day).Let's now proceed with the second way.
We have anticipated that sweating also appears among the iron losses; it is hypothesized that, in a single resistance training of about 180 minutes, the reduction of iron can reach 1.5 mg total - so-called exertional bleeding can also participate.
For runners, the matter becomes even more complicated. Repetitive shock stress under the sole of the foot causes tiny crush injuries that tend to break down erythrocytes (red blood cells). Fortunately, compared to what was believed in the past, this haemolysis does not seem to affect too much, as the iron of the "broken" red blood cells is recovered - even if this does not mean that the total number of erythrocytes is temporarily reduced.
An athlete, especially a fertile woman - not to mention those pregnant who continue training for the first few weeks - therefore has a greater risk of deficiency than a sedentary. Some researches hypothesize that the average diet typical of an Italian does not fully cover the iron needs of an endurance athlete, especially if they are vegetarian or worse vegan.
This is why most sportsmen may not be able to best express their performance, whether they are marathon runners, cyclists, triathletes, or simply assiduous cardio-fitness lovers in the gym.
On average, the requirement of an aerobic endurance athlete who trains up to 180 "at a time 3-4 times a week could be around 25-30 mg / day of iron and more.
.The specific dosage is difficult to establish, but since an average "diet contains about 6.0 mg of iron per 1000 kcal, we say that 15-20 mg / day may be more than enough."
Exaggerating with the integration, resorting to intakes up to 100-200 mg / day (as some suggest) is completely useless. The excess is not normally absorbed and, in which case the organism is not able to limit it, it could lead to excess accumulation with the appearance of specific ailments.
To learn more: Iron Supplements in Endurance. However, it is important that this is not the only thing to be monitored, since it has been shown that this value can be within the norm while the ferritin and hemosiderin reserves are exhausted. To concretely evaluate an iron deficiency, it will therefore be It is desirable to check at least serum ferritin and optionally hemosiderin, in order to have a more reliable picture of the body's iron level and the adequacy of the diet. It is also possible to consider the level of transferrin in plasma, the protein that transports iron from the food eaten and from the erythrocytes damaged to the tissues.
Weakness and reduced performance can, however, be attributable to excessive training load or other problems such as hypotension, vitamin deficiencies, poorly distributed diet, infectious diseases, endocrine dysfunctions, etc. It is therefore prudent to periodically carry out a medical examination. The blood tests will evaluate the quantities normally monitored in the health field such as blood sugar, triglycerides, total cholesterol, HDL, LDL, liver values, immune system, etc; if the weakness persists it is advisable to also evaluate the thyroid values (upon medical approval).
If the tests exacerbate an iron deficiency, the doctor will prescribe the supplement or a modification to the diet - depending on the extent of the deficiency - or any further tests.
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