Iron, a runner’s Achilles heel?

Écrit par :L'équipe VIVAÏ/6 May 2022/Nutrition, Optional

For runners, iron is very important, because one of its main roles is to transport oxygen contained in the blood (red blood cells) to the muscles, and then produce energy. If you have persistent fatigue, lack of energy during your workouts or feel like you are not recovering well between workouts, iron deficiency may be the cause.

Since runners have higher iron requirements (in proportion to their running volume), both men and women are not immune to iron deficiency. However, it is true that women are more at risk because of their menstrual cycle.

Why are runners more at risk? The main reasons are often: digestive blood loss, foot contact that can cause red blood cell breakdown and dietary restriction.

What are the sources?

Iron is classified according to its chemical form, which changes according to its source: heme iron (mainly from meat) and non-heme iron (from plants).

Their difference comes from the % of absorption. While heme iron is absorbed by our body at a rate of 10-30%, non-heme iron has a lower absorption rate of 1-5%. If you are a vegetarian or vegan, you will have to pay more attention to your intake, since iron is much less available in the foods you eat!

3 tips to maximize your iron intake

Take several sources of iron at different times of the day. Spacing out your intake is better than taking it all at once. Some sources of iron: beans, oatmeal, meats, whole grain products, nuts, seeds, etc.
Combine non-heme iron and vitamin C for better absorption: for example, your bean salad with red peppers or your breakfast cereal with a ½ cup of orange juice or two kiwis.
Hydrate adequately during exercise to limit digestive damage that can be caused by long-duration exercise. See our articles on hydration.

Running out of ideas? Try this quinoa salad rich in iron and vitamin C.

Psstttt…for those who register for one of the races, we offer a 10% discount on the purchase of a nutritional evaluation with us by mentioning the promo code: MBDM10.