Athletic Anemia
Anemia is caused by the low blood cell count in the blood. One of the causes of anemia is the deficiency of iron. Iron is required for the production of hemoglobin which gives blood the red color. In the absence of hemoglobin, the carrying of oxygen to the cells is severely affected. The deficiency of iron may result in lack of concentration, fatigue and restlessness. Iron deficiency also weakens the immune system.
Causes of Athletic Anemia
The cause of athletic anemia may be one of the following:
- Iron deficiency
- Poor iron absorption
- Loss of iron through sweat
- Lowering of red blood cells
- Gastrointestinal blood loss.
In most cases, athletic anemia is caused by large scale red blood cell destruction and reduced concentration of hemoglobin especially at the beginning of a strenuous session. Protein deficiency, especially in the early stages of training can also cause athletic anemia.
Symptoms of Athletic Anemia
Many of the symptoms of athletic anemia overlap with that of to over-training, so blood test is required to determine iron deficiency and diagnose anemia. The symptoms of anemia include the following:
- Loss of endurance
- Fatigue
- High exercise heart rate
- High injury rate
- Recurring illness
- Loss of interest
- Irritability
- Poor appetite.
Athletic Specific Treatment
Female Athletes
Female athletes are more at risk of anemia owing to menstrual bold loss and inadequate iron intake. Dieting adds to the woes. Often low calorie intakes are also low in iron. Approximately 3000 cal/day is required to obtain the RDA amount of iron.
Vegetarian Athletes
Meat products are the best available sources of iron. Iron from fruit, vegetable, and cereal sources is not as well absorbed as that from animal sources. Hence vegetarian athletes should take additional precautions to avoid iron deficiency.
Endurance Athletes
Endurance athletes lose iron faster through intestinal bleeding, sweat and urine. Additional dietary iron is required by long distance runners for better endurance.
Growing Athletes
During the adolescent stage, there is a rapid expansion of blood volume as well as muscle mass. This necessitates an increased need for iron for the synthesis of hemoglobin.
Recommended Daily Allowance of Iron for Women
Recommended iron intake for women is given below:
- 1-10 yrs = 10 mg
- 11-50 yrs =15 mg
- 51 + yrs = 10 mg.
Tips for Enhancing Iron Absorption
- Lean cuts of red meats and dark poultry meat 3-4 times per week
- Fortified breads, cereals, and pastas
- Combine Vitamin C and iron rich meal e.g. orange juice with red meat
- Only moderate use of substances that inhibit iron absorption like tannic acid (tea) and polyphenol (coffee)
- Use meat products more for iron
- Prepare food in cast iron skillets or pots.