According to Runners World (2010) about 10-20% of female athletes are iron deficient. Researchers from Cornell University found that female athletes are more prone to low iron at the beginning of the season due to a heavy pre-season training. In addition, most females are unaware that they have low iron at the beginning of the season and or do not take the necessary steps to increase iron levels and have a poor season as a result. Women are more prone to iron deficiency because we lose quite a bit through our menstrual cycles and on top of that lose an additional amount through sweat, urine, and pounding from running.
One of the most potent discoveries from scientists is that they are discovering that women are particularly susceptible to iron deficiency because women are more concerned with their diet and may not be consuming enough iron rich foods or may be consuming foods that inhibit iron absorption (Runner's World, 2010). So, what can we do to avoid this mess upfront before the season starts?
Balance your diet. If you are a heavy consumer of coffee, tea, and fiber than you need to figure out a system in which you increase more iron rich substances and decrease inhibitors. You do not have to eliminate a good cup of coffee or those delicious salads, veggies, and fruits but you do need to concentrate on adding a couple of snacks or meals in your day where you concentrate more on iron rich foods. Iron rich foods include: lean red meat (bison meat, sirloin steak, roast beef) oysters, clams, spinach, egg yolks, Total cereal, prunes, apricots, beans, nuts, lentils, bread, chicken, turkey, and raisins. Pair these sources with foods high in vitamin C and it will increase the rate of absorption. Foods high in Vitamin C are:bell peppers, kiwis, strawberries, oranges, broccoli, cauliflower, and kale.
Make sure that you understand that the body more readily absorbs iron from MEAT sources- in fact, the body absorbs iron from meat sources 5x faster than from plant based sources. So, be sure to have lean read meat at least 2-3 times a week, have some meat based source every day in addition to fruits and veggies. Also, you may have to get a supplement- get tested by your athletic trainer or doctor and figure out your iron levels ASAP. If is too low, they may prescribe liquid iron or an iron pill- if you are a coffee drinker, consume this iron at night before bed with a large glass of orange juice. Do this EVERY DAY- if you get lazy than your season will suffer. This is serious girls, let's prevent a frustrating season by taking care of the little things now.
Here are some examples of how to incorporate iron if you can't live without the iron inhibitors: try to cut back on coffee and tea intake- if you have 2-3 cups a day, go for 1. If you have to drink more- try to do it earlier rather than later in the day- in the latter part of the day focus more on iron.
AM- coffee/tea and whatever breakfast you eat
AM Snack- 1 Cup Dried Total Cereal with raisins and almonds
Lunch- Lean red meat or another protein source with your choice carbs and healthy fat
PM Snack- High Vitamin C fruit with Peanut butter
Dinner-Meat iron source paired with veggies (lentils, bell peppers, spinach, and beans), and a carb
IF NEEDED: IRON SUPPLEMENT WITH 100% ORANGE JUICE OR STRAWBERRY JUICE (strawberries are actually higher in Vitamin C than oranges)
