The Importance of Iron in Sports And Fitness
Iron is an essential mineral and part of hemoglobin that carries oxygen components in the blood. Persons with deficiency of iron suffer from fatigue and other physical disorders because of the lack of oxygen. Athletes are said to be at risk of iron insufficiency. Iron also helps muscle cells to store oxygen and boost energy to the body. The deficiency of iron cannot properly synthesize adenosine triposphate (ATP) that fuels the body in proper function. As a result, fatigue and weariness in a person can be noticed who have iron deficiency and hemoglobin levels are normal.
Iron is richly available in oysters, poultry, fish and meat. These are rich in “heme” iron (a form of iron). Non-heme iron is richly found in dried fruit, fish, meat, oysters, molasses, wine, iron supplements and leafy green vegetables. Tomato (acidic food) cooked in an iron pan can also be a source of dietary iron.
Why Are Iron Used By Athletes? – Iron enhances the energy level in the body so athletes consume products containing iron. It functions as a medium of transporting oxygen to the muscle and is an important constituent of hemoglobin. There are blurred reasons for having low body-iron levels in marathon runners. The anemia in athletes might not be due to lack of iron and could be the normal stress of exercise they follow. Persons suffering from iron deficiency should consult a doctor. In such conditions, people suffering from iron deficiency should not consume iron supplements unless the deficiency of iron is diagnosed.
Thus, if any athletes are in need of iron are advised to take 100mg per day until the blood tests indicate the requirement. A 100-200 mg dosage of iron per day can be beneficial as it increases the stamina for aerobic exercise. In addition to that, modern research has been found that especially women athletes consume low iron diet. So it is necessary for them to take 20 mg of iron per day for six weeks. This will revitalizes the knee strength and can continue her exercise without fatigue.
Side Effects of Iron Products – Iron containing products (ferrous sulfate) and iron supplements should be kept out of the reach of children as it may cause accidental poisoning. Persons suffering from hemochromatosis, polycythemia, hemosiderosis and iron-loading anemia should not take supplementing iron as it can be dangerous for them. It should be kept in mind that excessive amount of supplement can cause constipation. It has been proved by many researchers that overload iron deficiency may lead to cancer, diabetes and even increase the jeopardy of infection, exacerbation of rheumatoid arthritis and systemic lupus erythematosus.
The level of iron efficiency can be analyzed by testing the anemia. It is to be noted that persons having mild deficiency of iron may not suffer from anemia. However, person with iron deficiency should consult a doctor before taking supplements of iron. The physician’s prescription should be followed thoroughly to take supplements: you should take iron supplements or pills with food, the number of pills should be taken gradually as prescribed by your doctor. If the consumption of iron pills make you constipated then take fiber added diet.
