Don’t let iron deficiency slow you down.

How common is Sports Anemia?

Exercise-induced anemia is surprisingly prevalent, with studies finding that:

• Up to 35% of female athletes are found to have iron deficiency.
• Male athletes are less common, approximately 15%.
• Endurance athletes, such as long-distance runners or triathletes, experience 30–50% iron deficiency.

Causes of Sports Anemia

The demand for iron is increasing

Exercise greatly increases the body’s need for iron, as it is necessary to transport oxygen to the muscles to produce enough energy for exercise.

Malnutrition

Iron is an important nutrient for red blood cell production. Athletes who are on a diet or have gastrointestinal problems often do not get enough iron, which can lead to iron deficiency in the production of red blood cells.

Blood loss

Female athletes who menstruate frequently are สมัคร ufabet at higher risk due to the ongoing blood loss. In addition, iron loss through sweat, urine, gastrointestinal tract, or hemolysis during exercise are also contributing factors that contribute to blood loss.

• Iron loss through sweat averages 2.5 mcg of iron per liter of sweat.
• The lifespan of red blood cells in runners is 40% shorter than in people who do not exercise.

Gastrointestinal problems

Conditions such as Celiac disease or inflammatory bowel disease can interfere with iron absorption from food.

Symptoms of Sports Anemia

The symptoms may not be specific, but some noticeable symptoms include the following:

• Feeling tired all the time
• Heart rate increases with exercise at the same intensity.
• The respiratory rate increases because there is less oxygen exchange.
• Some people may have no symptoms.

Techniques for preventing anemia from sports

Dietary Modification

Choose iron-rich foods such as lean red meat, poultry, fish, tofu, lentils, beans, and dark green leafy vegetables in your diet. You may want to consult with a dietitian to create a personalized meal plan.

Iron supplementation

If dietary changes are not enough, your doctor may recommend an iron supplement. However, a blood iron test may be recommended before starting supplements to ensure the correct amount.