From the None issue of Runner's World
Iron Needs
All athletes, particularly runners, are at greater risk than sedentary people for anemia due to blood loss. For example, runners may experience some blood loss through gastrointestinal bleeding brought on by intense exercise. Or you can damage blood cells every time your feet hit the ground on a run, ultimately leading to some blood and iron loss.
But due to menstrual blood loss, women are at greater risk than men for iron-deficiency anemia, which boosts women's iron needs about 80 percent over those of men. What's more, many female athletes opt for a meatless diet, which exacerbates their risk of iron deficiency because meat contains the most usable form of iron. If you feel fatigued just doing daily activities, or find yourself particularly intolerant to cold temperatures, see your physician for a blood workup and an iron assessment.
For women only: If you eat meat, include dark-meat poultry, fish, and lean cuts of beef, pork, and lamb. Meat-eaters and vegetarians should also eat quality iron sources such as beans, lentils, iron-fortified cereals, wheat germ, grains, green leafy vegetables, figs, and raisins. Eat all these with vitamin C-rich foods (kiwis, oranges, berries, peppers), which help boost iron absorption.
For men only: You can easily meet your lower iron needs even if you're not a meat-eater. Just be sure to include regular servings of beans and fortified breakfast cereals in your weekly meal plan.
Liz Applegate, Ph.D., is the author of Eat Smart Play Hard, published by Rodale, Inc., and available by calling (800) 848-4735 or at www.rodalestore.com
