Hemoglobin 76 after sports. Hemoglobin sport

According to the prevailing opinion, people involved in sports are distinguished by enviable health. However, intense physical activity has a downside - iron deficiency anemia becomes a common disease for them.

In runners, during training, the organs of the gastrointestinal tract are traumatized, blood is released through microcracks in the walls of the intestine. The body also loses iron through sweat. Due to the fact that training is carried out daily and takes a long time, iron deficiency anemia gradually develops. About half of female runners also suffer from this disease. Ignoring the insignificant, in their opinion, symptoms, they significantly aggravate the disease due to the monthly loss of blood during menstruation.

To some extent, proper nutrition can compensate for the lack and loss of iron in the body, but for a cardinal solution to the issue, a person should receive 8 mg of iron daily. And if we are talking about an athlete, then even more iron is needed, if only because they spend more than seven and more than a thousand calories per day, have profuse sweating, accelerated blood flow and red blood cell consumption, as well as a faster iron turnover. In cases of weight control and a strict diet, including fasting days, without taking iron-containing drugs, fainting, dizziness, weakness, and shortness of breath may occur. Adolescent athletes from youth teams, especially girls, should also take iron supplements.

Those athletes who train in high altitude conditions are required to take iron supplements.

Practitioners of sports teams know that when the first symptoms appear in the form of shortness of breath, delayed understanding of speech, fatigue, urgent measures must be taken - to prescribe iron-containing drugs. If this is not done, the body may respond with a failure of all systems - the athlete is threatened with loss of health.

Undoubtedly, at present there are about four dozen medical products, which are based on organic and inorganic iron salts. The low digestibility of the microelement in them is compensated by huge, many times higher than normal, doses that reach hundreds of mg. But such amounts of iron act on the intestines by passive diffusion and irritate them. Too high a dose of a microelement causes a burning sensation in the epigastrium, dizziness and pain in the head. In addition, getting used to increased doses, the intestines lose the ability to extract iron from food. And it turns out a vicious circle: taking medications destroys health, but without these pills, an athlete cannot function. How to be?

The food supplement from CJSC "T-HELPER BIOTECH" fully compensates for iron deficiency in the human body. The most important advantage of these tablets is that the trace element is contained in it in the form of natural hemoglobin, which is obtained from the blood of pigs and cattle. It is absorbed by 100%, an overdose is impossible, because in its structure it is identical to the protein that is eaten through meat of any variety.

anemia- a decrease in the concentration of hemoglobin (Hb) in the blood below 130 g / l in men and 120 g / l in women. According to WHO data for 2008, the prevalence of iron deficiency anemia (IDA) in the world's population is 24.8%. IDA occurs in all age groups but is most commonly seen in infants, preschool children, pregnant women, and women of childbearing age. The main reasons for the development of iron deficiency are chronic blood loss, nutritional deficiency, impaired absorption of iron and its increased consumption in certain periods of a person's life. In recent publications, the role of Helicobacter pylori in the development of IDA is increasingly discussed.

There are several stages in the development of iron deficiency: depletion of iron stores in the bone marrow and liver, a decrease in the activity of erythropoiesis and the development of IDA. Iron deficiency, regardless of the presence of anemia, negatively affects the cognitive functions of the brain, in particular, cognitive abilities; increases susceptibility to infections due to a negative effect on the immune system; reduces efficiency and physical endurance; causes trophic changes in the skin, its appendages, mucous membranes.

Athletes, especially endurance athletes, have lower Hb and hematocrit values due to an increase in plasma volume of 10-20%, this is the so-called dilution anemia. In contrast, 20 weeks of strength training raises hematocrit. The decrease in Hb during endurance training is called pseudoanemia. An increase in plasma volume is a mechanism for adapting the body to regular hemoconcentration during training. In ultramarathoners (56 km), hematological evidence of breeding anemia disappears on the 6th day after the marathon.

In addition, iron deficiency is thought to be a cause of athlete overwork syndrome. The results of a detailed clinical and laboratory examination of 50 athletes in this condition are described, including, in addition to hematological examination, biochemical analysis of blood serum (urea, creatinine, electrolytes, uric acid, glucose, liver enzymes, albumin, globulin), determination of thyroid hormones and immunological analysis. for Epstein-Barr virus and cytomegalovirus. Pathology during the interpretation of the analyzes was detected only in 2 athletes and included a serum ferritin concentration between 15 and 20 µg/l and transferrin saturation<15%.

Iron is used by the body for oxygen transport and energy production, and therefore greatly influences athletic performance. Iron losses can occur due to hemolysis during intense exercise, hematuria, increased sweating, and gastrointestinal bleeding. Parallels are drawn between anemia in chronic inflammatory diseases and "sports" anemia. The acute phase response is a common response to both exercise and disease. Elevated levels of cytokines (particularly interlein-6) in this response increase hepatic production of the hepcidin peptide. Hepcidin has pronounced antibacterial properties due to the ability to destroy the bacterial membrane, it is called the "iron-regulating hormone", which links the immune system and iron metabolism. The main role of hepcidin is protection against the toxic effects of excess iron. Hepcidin is involved in the regulation of the following processes: iron absorption in the small intestine, release and recycling of iron ions in the macrophage system, and transport of iron across the placental barrier. Accordingly, excessive production of hepcidin leads to disruption of the above processes, which can explain iron deficiency in athletes. The question of new therapeutic possibilities for influencing this mechanism of iron deficiency during sports remains open.

Research suggests that the cause of this "sports" anemia was an intensive regimen of physical training.

How common is anemia and iron deficiency among highly skilled athletes? Hematological parameters were studied in 303 men and 273 women of the sporting elite in Australia over a period of three years. Serum ferritin less than 30 ng/ml (people need exogenous iron supplementation) was found in 10 men and 52 women. Iron deficiency was not clinically manifested. Standard laboratory parameters (hemoglobin, hematocrit, iron concentration) were normal or minimally altered. Apparently, in elite athletes it makes sense to control hemoglobin and additionally serum ferritin. Isolated deviations that are close to normal and not accompanied by painful manifestations can almost certainly be ignored.

A study of the prevalence of anemia among 28 female football players of the Swedish national team showed the presence of iron deficiency in 57% and iron deficiency anemia in 29%.

There is evidence that exogenous iron supplementation (the recommended dose is 2 x 100 mg of elemental iron per day) in cases of iron deficiency in patients without anemic syndrome can improve athletic performance. The use of iron by athletes without iron deficiency does not lead to positive consequences.

In a double-blind study, 41 untrained iron-deficient women without IDA received iron supplements (FeSO4) or placebo for six weeks. The results were evaluated by performing a 15 km training session on a bicycle ergometer. A significant effect of treatment with iron preparations was manifested in an increase in maximum oxygen consumption. Thus, iron deficiency without IDA interferes with aerobic endurance and needs to be corrected.

IDA often develops in vegetarians and those on restrictive diets. It should be clarified that the largest amount of heme iron is found in meat products. Heme iron is actively captured and absorbed by the intestinal mucosa in unchanged form. The processes of absorption of heme iron in the intestine do not depend on the acidity of the medium and inhibitory food factors. It has been established that from products of animal origin, iron is also absorbed much more intensively from heme than from non-heme ferroproteins (ferritin, hemosiderin). So, despite the fact that the total iron content in the liver is high, the absorption of iron from it is lower, since iron is found in the liver mainly in the form of hemosiderin and ferritin, and in meat products - in the form of heme. The content of iron in the liver is three times higher than in chicken meat, but its absorption, on the contrary, is almost two times lower. In other words, a person will receive an equal iron content if he eats 100 g of liver or 150 g of chicken.

When choosing a diet as one of the components of the prevention and treatment of IDA, one should take into account not so much the content of iron in a particular food product as the degree of its absorption, depending on the form in which iron is present. Iron absorption occurs predominantly in the jejunum. The absorption of non-heme iron from cereals, fruits and vegetables is significantly reduced in the presence of oxalates, phytates, phosphates, tannins and other inhibitors of ferroabsorption. The absorption coefficient of iron from beef meat (heme iron) is 17-22%, and for non-heme iron from fruits, vegetables - no more than 2-3%. That is why the recommendations that are often given to patients with iron deficiency anemia - to eat large quantities of fruit juices, apples, pomegranates, buckwheat and other foods in order to compensate for iron deficiency cannot be considered justified.. A complete and balanced diet according to the main ingredients can only “cover” the physiological need for iron, but not eliminate its deficiency.

It is impossible to compensate for iron deficiency only by diet therapy without medicinal iron-containing preparations.. When prescribing any iron preparations, it is necessary to calculate the individual need for it for each patient, based on the fact that the optimal daily dose of elemental iron is 4–6 mg/kg. The average daily dose of iron in the treatment of IDA is 5 mg/kg. The use of higher doses does not make sense, since the amount of absorption of iron does not increase.

An important factor in the success of therapy is the sufficient duration of a saturating course of iron therapy (usually about three months) followed by maintenance courses. In this case, the regulated dose for daily intake is 200 mg of ferrous iron. This figure is calculated on the basis of those ideas that only 10-15% of the iron entering the body is absorbed (even in the form of special tablets).

Improving the delivery of oxygen to tissues by increasing the amount of red blood cells in the blood seemed to be one of the tempting ways to improve athletic performance. Initially, in order to improve hematological parameters, athletes conducted training in conditions of high-altitude hypoxia (more than 2000 m above sea level). Transfusions of own erythrocyte mass or blood of donors were used as doping. In the case of a transfusion of homologous blood, doping can be determined by quantifying blood group antigens. In the years that followed, there was an explosion regarding the use of erythropoietin. As a result of commercial companies offering erythropoietin as a means of enhancing sports performance, the number of thrombosis and cardiovascular accidents in athletes has increased due to an increase in red blood cells. Methods have been developed for determining pellagized erythropoietin in the blood of athletes, which speeds up and simplifies the process of doping control and makes the risk of using erythropoietin unjustified.

Anemia can be the result of a wide range of diseases. What are the most common causes of its occurrence?

The largest category is nutritional anemia, which refers mainly to iron deficiency, but also includes folic acid and vitamin B12 deficiencies. Another cause of anemia is bleeding - usually in the gastrointestinal tract. Chronic diseases with an inflammatory component, such as rheumatoid arthritis, can also lead to anemia.

Also, don't discount cancer and the side effects of drugs that suppress it. Anemia can also be caused by a lack of erythropoietin, a hormone that stimulates the production of red blood cells, which is commonly experienced by people with kidney disease.

Symptoms of anemia are the same as when you are busy at work or very tired. How to distinguish ordinary fatigue from anemia?

It is impossible to do it yourself. One problem is that the symptoms of anemia are indeed very general: fatigue, weakness, some difficulty concentrating. All this is very vague. We usually advise patients who have these symptoms for a long period of time to see a doctor. The first step is to check the level of hemoglobin - the protein that holds oxygen in red blood cells - to make sure that the person really has anemia.

What level of hemoglobin indicates that a person is anemic?

The question is what level of hemoglobin is considered normal. There is no reference level for hemoglobin. Doctors most often use the World Health Organization standard, according to which a hemoglobin level below 13 grams per liter of blood for men and 12 grams for women is considered a sign of anemia.

Nutritional deficiencies are one of the most common causes of anemia. In turn, is the deficiency a consequence of poor nutrition or some other disease?

Bleeding remains the most common cause of iron deficiency anemia. When you cannot stop the bleeding, you lose red blood cells, which contain iron. But often a person does not get enough iron from food. This is usually observed in pregnant women and children who, due to the nature of their diet, consume little iron-containing foods. Iron deficiency is the main cause of anemia worldwide. Cases of lack of folic acid or vitamin B12 are much less common.

How difficult is it to live with anemia?

Actually, it's not easy. However, the body's ability to adapt to everything is amazing. Even patients with severe anemia usually say they don't feel that sick. Although they tire more quickly and cannot easily do the same things as before, they gradually adjust their lifestyle to their disease. For example, instead of going to the store every day, they shop once or twice a week because they get too tired to go back and forth every day.

Anemia is dangerous if you constantly experience extensive bleeding. But the insidiousness of chronic anemia is that because of it, the load on the heart increases and it gets very tired, which can lead to heart failure. This, in turn, can result in the development of serious diseases and premature death.

Since not all medicines are harmless, wouldn't it be better to solve the problem of anemia with a blood transfusion?

If your goal is a modest increase in hemoglobin levels, medications are easier to take. With the correct dosage, side effects will not appear. A transfusion is, first of all, the risk of getting some kind of infectious disease.

Can anemia be cured with lifestyle changes? For example, going on a diet or starting to play sports?

In the case of chronic diseases, there is little that really helps. The most effective remedy is to improve nutrition. The only radical solution is to go to the mountains, where there is less oxygen in the air. The cells that make the hormone erythropoietin will redouble their production to increase the production of red blood cells. Even in people with chronic anemia, hemoglobin levels rise after they go on holiday in the mountains. (According to Times Essentials)

IA No. FS77-55373 dated September 17, 2013, issued by the Federal Service for Supervision of Communications, Information Technology and Mass Media (Roskomnadzor). Founder: PRAVDA.Ru LLC

Those athletes who train in high altitude conditions are required to take iron supplements.

The high efficiency of the drug allows you to replenish depleted iron stores in the body very quickly. The synthesis of proteins involves up to 80% of the iron contained in the preparation, and the heme has an identical structure.

If sports results are important to you, then the blood test will show the level of hemoglobin. Remember, the need for iron directly affects the physical capabilities of your body.

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The use of dietary supplements for food and food products with antianemic effect: brief information
Causes of low hemoglobin in women
Anemia in children: symptoms and treatment.
Signs of anemia in the baby
"Hemobin": everything you wanted to ask!
Black food albumin and purified hemoglobin: comparative characteristics!
Information note on hemoglobin-containing wastes of blood processing.
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Development of iron deficiency and anemia.
Causes of iron deficiency and anemia.
Causes of iron deficiency.
Causes of iron deficiency and anemia.
Information note on the bioavailability of iron contained in biologically active food supplements "Hemobin" and "Superhematogen".
Chronic iron deficiency anemia
Iron deficiency is a problem of national importance.
"Hemobin" - a unique dietary supplement for iron deficiency anemia
Iron-containing therapeutic and prophylactic drugs: identified disadvantages of use
Clinical polymorphism of WDN
General information about iron deficiency conditions in humans
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MOBITEK-M INNOVATION: Anemia can be defeated!
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Babies and IDA: an area of special attention!
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Hemobin for the elderly and patients with chronic diseases
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The use of antianemic biologically active food supplement "Hemobin" by athletes and military personnel.
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Menu for low hemoglobin in women
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Treatment of anemia in men
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Functional ingredients and enriched foods to address protein, iron, calcium and iodine deficiencies in children and adolescents.
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Anemia: how to raise hemoglobin at home for an adult, causes, symptoms
How to raise hemoglobin in a child: iron supplements and additional therapy
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Low hemoglobin during pregnancy: how to raise hemoglobin during pregnancy
How to raise hemoglobin in the blood with folk remedies: recipes
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How can you raise hemoglobin in oncology and other diseases. Recovery after surgery and chemotherapy
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How to raise hemoglobin at home: iron supplements, vitamins, diet
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Anemia. What is useful and what to avoid?

Poultry meat and liver;

Vitamin-enriched cereal products;

Drink tea with meals;

When the level of hemoglobin, a vital protein molecule that carries oxygen through the bloodstream to all tissues of the body, drops, or when the number of red blood cells is below normal levels, anemia occurs, which can be mild (fatigue and general weakness) or acute (lethargy, pallor, rapid palpitations, shortness of breath, dizziness, swelling of the feet and pain in the legs)

The development of anemia is prevented by a diet containing a sufficient amount of red meat, offal, poultry, fish and garden greens. The richest source of iron is the liver. However, during pregnancy, a woman should not eat this product due to a possible overdose of vitamin A, which can lead to various fetal defects. When iron is poorly absorbed by the body, its deficiency can also occur with a diet rich in this mineral. An obstacle to its absorption is tannin contained in tea. Phytic acid, found in wheat bran and brown rice, may be another factor that interferes with iron absorption.

The body absorbs heme iron found in meat and fish more easily than non-heme iron found in garden greens, grains, legumes and other plant foods. Better absorption of iron from plant foods will be facilitated by the presence of foods high in vitamin C, whether it be tomato salad or orange juice. Fortified cereals are also a good source of iron.

Anemia can occur for many reasons. Poor nutrition or blood loss due to prolonged internal bleeding caused by ulcers or cancer can cause iron deficiency anemia; in cases where red blood cells are destroyed faster than new ones can be produced, as is the case with sickle cell disease, hemolytic anemia occurs. Also, anemia can occur with leukemia, when the reproduction of red blood cells is disrupted; finally, pernicious (malignant) anemia is caused by a deficiency of vitamin B12, which is sometimes associated with the inability of the body to absorb it.

In some cases, the lack of hemoglobin can be compensated by an adequate diet to increase the content of red blood cells to the required level. However, with developed anemia, the most effective is the addition of iron and vitamins to food. Pernicious anemia is treated with vitamin B12 injections given every 3 months.

Antioxidants protect our body from free radicals - active chemical compounds that occur during metabolism and can (when they are in excess) cause dangerous diseases. In addition, antioxidants provide protection against bacteria.

Some factors, such as excessive environmental pollution, ultraviolet radiation, disease, or cigarette smoke, can trigger an increased production of free radicals in the body. If left unchecked, these unstable, potentially dangerous chemicals create conditions for the development of cancer and cardiovascular disease.

To deal with free radicals, the body needs more antioxidants than it can produce on its own; this is especially important when a person is sick or exposed to environmental pollutants. Fortunately, many foods contain antioxidants to help counter this threat.

Helps neutralize free radicals: vitamins E, C, beta-carotene, vitamin A (vegetable source), and mineral nutrients: selenium (shellfish, avocado), copper (nuts, seeds, shellfish, crabs) and zinc (shellfish, crabs) . Bioflavonoids, found in several fruits and vegetables, including citrus fruits and grapes, also have antioxidant properties. Artificial antioxidants are added to margarine and vegetable oils to prevent rancidity and preserve the natural color of cooked food.

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Anemia+sport

I am writing for the first time, because I am worried about the question, but the doctor did not give a sensible answer. Maybe someone has come across this problem and can help.

I have moderate iron deficiency anemia, after 3 months on pills I felt quite adequate and could normally do fitness to maintain weight (at home, under the video). Now there is one more trip to the doctor, as things have gone from bad to worse. Besides, I'm also hypotensive.

And so, actually, a question. Sports with anemia (severe), according to the doctor, is not recommended. With an average degree is possible. But what? Yoga? Pilates? Swimming?

What disease caused anemia? In general, with moderate to severe anemia, physical activity is significantly limited. First, you need to correct this condition up to reaching the minimum allowable values, and only then, if the doctor allows, you can start classes: calm swimming, without acceleration; gymnastics for plasticity and stretching, i.e. the same Pilates and yoga in an easy form.

here I don't know. there is a suspicion that diseases of the gallbladder, pancreas.

It just worries that while the hemoglobin level is normal, I will completely wean from training and it will be hard later. You don't want to just completely clean up.

Can, easier, to be surveyed completely for a start? Hypotension with IDA is not a good combination.

so I kind of explored. I have had hypotension all my life, 90/60 is normal for me. I had a hematologist, so I'm going to go again, for a check.

Duc facts, test results where?

if you are talking about anemia, then there was 98 hemoglobin in August last year, the norm is indicated, in April this year 87. After taking pills (heferol) and diet, in May it was 114.

I'm talking about all tests. UAC, b / x blood, urine, etc. And at the moment. Connection with the Cycle, etc.

I, unfortunately, gave up a long time ago.

so the story just started. I'm going to investigate, if I have questions, I'll write. By the way, thanks for the reply! :)

you answered yourself

This is what seems logical, but is it possible. Or perhaps there is some alternative :) In general, I tried to post it in ru_healthlife, but they refused to publish it there.

low-intensity exercise is beneficial to everyone, except for acute illnesses.

Anemia and sports. complain))

Very difficult (Just to pee.

Why attacks "zhor"?

Comments

Hi Yulechek! I have had a problem with veins all my life, and this implies the rejection of strength training, you can finally not think about iron, but this is definitely not a barrier for me. I work out in compression underwear and that's it! Of course, the legs still coffin but not so much. I'm sure that 80% of the population and those who go to the gym have problems with veins. So don't worry, buy tights and hit the road. I went to the gym about 6 years ago, and even summer. I wore compression stockings there, since there were air conditioners everywhere.

Plus, remove the black tea completely and add citrus :)

As for sports, I think you need to navigate according to your condition.

An incredible weakness, I can’t put myself together in a bunch, not only for sports, for ordinary household chores, to prepare food and clean up. my heart started to hurt, my pressure increased, despite the fact that I have my own low life. When I was engaged in training, they were always accompanied by dizziness, I could not understand why it was so hard for me, what I used to do with ease, and after training I was completely powerless. When in the normal state after training there was always an increase in energy and a charge of vivacity. Hair climbs, shortness of breath at rest, cracks in the corners of the lips all the time, drowsiness, nails exfoliate (this has never happened in my life). I also steal chalk from children))))) and eat it (but it is such a nasty infection, not like we had in childhood) Ah! And more problems with digestion, dry mouth. And I'm also tired of bags under my eyes, no matter how much I get enough sleep, they still have.

Here is the same for me. I have to work here, but I can’t get off the couch (And why do you have anemia?

It’s the same with me, the pieces are kapets, and it floods, but this should be done with a gynecologist and not like us, we live as it should, and then the consequences.

hence the anemia

they said to raise the totem (a good drug, by the way. it raises well, I remember drinking it, but it tastes so nasty, especially since it is needed on an empty stomach) fi.

And I have iron 1.4. “Totem” I drank during pregnancy small, yes, not very pleasant. yeah, I even tasted it. The main thing is to be treated Ludonchik and not throw

And I have because of this. I started drinking sorbifer, right after the cesarean he helped me, and now I hope for him.

Well, not in all states, you can see, before sports always invigorated me, but now I only feel even worse, I feel overwhelmed and tired, complete impotence.

no, it's all right, I've been doing it for more than a year

What, even a pool is not allowed?

no, you can’t do only power, but I don’t do others.

then try aqua aerobics or swim in the pool with weights

I raised my hemoglobin from 76 to 101 in a month and drank medicines 2 times a day, but as soon as I stopped taking them, hemoglobin dropped again. With the sport will have to wait, but it's not for long.

Were today at the doctor's hemoglobin 92 prescribed my son to drink ferumlek, who drank? helped? can we also drink iron vitamins on GV?

Sorbifer is prescribed, but I drink fenules. Have you taken iron vitamins? Who is satisfied with fenules?

Here has handed over analyzes recently, have told or said anemia (milk blood). The doctor prescribed to drink pills - Fenyuls (it contains many irons). She said it is necessary to treat, otherwise the child will not have enough oxygen. Pills with pills (I don’t like them, then so.

We are 8 months old, we have low hemoglobin anemia 92, and the iron content in the blood is normal), but not iron deficiency. We are fully breastfeeding, only the last month I started feeding zucchini, now we are eating 20.

Girls, tell me what the hell is going on? They revealed iron deficiency anemia in my son - he doesn’t eat apples with us, red meat too, I had a slight anemia with B, in general, “trouble-trouble”. Have registered to drink "Aktiferrin".

Girls, please help. Pregnancy 21.3, twins. With each analysis, the hemoglobin level drops, it started from 130, now it is 88. Ferritin, iron, transferrin, B12, B9 are normal. Saw Sorbifer, maltofer, Ferro-foil - hemoglobin falls, erythrocytes are also low.

It took me to think about something. I already wrote that we are registered with anemia. But this doesn’t bother us at all, at the beginning, of course, I panicked that how could our child be.

Good afternoon! We were diagnosed with iron deficiency anemia. Hemoglobin is 60, there are a lot of erythrocytes, so they decided not to transfuse the blood. They prick iron in the ass. So the doctor said that there are two reasons: either little by little the blood left with the stool and.

Hello! I was in the LC today, in general, everything was fine, but according to the analyzes, hemoglobin at the lower limit is 113, i.e. anemia. The doctor prescribed to drink ferrum-lek 1 t. 2 r. per day, a.

Defined by low levels of iron in the blood, iron deficiency occurs in approximately 50 percent of female athletes and is slightly less common in men. Left untreated, iron deficiency can develop into iron deficiency anemia (IDA), which impairs the body's aerobic processes, brain and muscle metabolism, impairs performance and endurance, and weakens the immune system.

Iron is a key element in aerobic exercise and directly affects the performance of an athlete, it is an element that is responsible for the production of hemoglobin and myoglobin. Its main function is to carry oxygen from the lungs to the tissues, and it carries carbon dioxide from the tissues to the lungs. It also retains and stores oxygen in your muscles to keep them active when you swim, pedal, run, or just go shopping. Without iron, oxygen entering the body is useless. Simply put, when iron levels are too low, your ability to move actively, and sometimes just move, is drastically impaired.

Signs and symptoms

A short test for triathletes to find out if they suffer from low blood iron levels. When the body struggles to normalize hemoglobin levels in iron deficiency, lactic acid begins to accumulate in oxygen-deprived muscles. As lactic acid builds up, the athlete becomes more lethargic, prone to premature fatigue during exercise, may experience muscle burning, difficulty breathing, and decreased motivation to exercise. Chronic fatigue is the most common symptom, but other symptoms include an increase in the rate of perception of training load intensity (this rating can be expressed using the RPE, “rate of perceived exertion” numerical scales), nausea, tinnitus, flickering » before the eyes, frequent infections, respiratory problems, inability to think clearly, pale and haggard appearance. All of these symptoms should not be ignored. Constant training requires you to be healthy, fit and mentally strong, so don't let iron deficiency bring you down.

What causes low iron?

Although insufficient dietary iron intake is the most common cause of iron deficiency anemia, there are a number of other factors that affect iron stores in more than just athletes:

malnutrition: vegetarian, vegan, low protein diets,
heavy menstrual bleeding
illness, gastrointestinal tract or injury,
strenuous endurance training, which can increase iron loss through sweat
gastrointestinal bleeding, reduce iron absorption,
frequent use of aspirin or non-steroidal anti-inflammatory drugs,
training at high altitudes.

Iron monitoring

Chronic iron deficiency is an indicator that the body is under extreme stress. Long runs, extremely intense workouts, an unbalanced/unhealthy diet, a life of constant stress, insufficient sleep, lack of recovery time can all contribute to repeated iron depletion. Very often, runners find that they have low or low ferritin levels but normal hemoglobin values. Iron deficiency without anemia (i.e., low ferritin) has also been shown to affect endurance and performance. If you notice signs of iron deficiency, or iron deficiency anemia, see your doctor immediately. Periodically, it is necessary to monitor the state of the blood, hemoglobin, hematocrit, serum ferritin, serum iron, transferrin saturation, the total ability to bind iron, reticulocytes. Be aware that serum ferritin levels (a marker of iron levels in the body) can be falsely elevated up to 72 hours after a long, strenuous workout or marathon, or if the body is fighting infection or experiencing inflammation.

Sports anemia - a decrease in the number of red blood cells or hemoglobin in the blood

Endurance training increases blood volume, which dilutes the hemoglobin and hematocrit in the blood, making it artificially low when iron levels are actually within normal limits. Sports anemia is common when an athlete returns to training after a period of inactivity or when there is a sudden increase in training intensity. After the body gets used to the training load, hemoglobin and hematocrit will return to normal levels.

Increase your iron intake

Animal products such as red meat, dark poultry and seafood contain the most useful (absorbable) form of iron (heme). While plant foods provide the body with non-heme iron, this form is more difficult to absorb. However, consuming foods rich in vitamin C in the same food can increase the absorption of iron from a non-heme source. For example, if you're eating a spinach salad, add strawberries or tangerine pieces to it for a boost in vitamin C. Consider combining heme and non-heme sources of iron, such as beans with dark turkey or beef. Include a small amount of red meat in your diet with pasta, soups, salads, and sandwiches.

In addition, it is important to understand that coffee, the acids in tea, and calcium-rich foods inhibit the absorption of heme iron. Bran or high-fiber grains (containing phytates and oxalates) may also inhibit the absorption of non-heme iron.

Men/women ages 9-13: 8 mg/day

Men aged 14-18: 11 mg/day

Women aged 14-18: 15 mg/day

Men aged 18-50: 8 mg/day

Women aged 18-50: 18 mg/day

Additional sources of iron

If you are found to be severely deficient in iron and are prescribed ferrous sulfate and ferrous gluconate supplements as a source of iron, review the dosage and intake guidelines before increasing your iron regimen as iron supplements can cause side effects such as constipation, diarrhea, and nausea. and dark chair. Make sure you follow the recommendations exactly as taking too much iron supplements can have adverse health effects.

A few guidelines when using iron:

remember to supplement vitamin C with food,
avoid iron intake with milk, coffee, tea, high fiber foods and antibiotics,
drink enough liquid daily,
iron supplements should be taken at the same time of day each day for best results.