Iron Basics Athletes are notorious for having low iron levels, especially endurance athletes. But what if your ferritin is high? Although it’s not nearly as common, it does happen and it’s important to have your ferritin levels checked periodically to make sure you’re not too high or low, both of Read more…
🏋️♂️Iron Bites! Iron bites contain approximately 1 to 2 mg (depending on size) of iron per serving. The recommended daily intake for iron is 8 mg for adult males, 18mg for females aged 18 to 50, and 8mg for females aged 51 and older. Source Athletes may have greater iron Read more…
My ferritin is low, but I’m not anemic. There are many different kinds of anemia, but iron deficiency anemia is perhaps the most common. But among athletes, iron deficiency with no anemia (IDNA) is much more prevalent. This means ferritin levels are low but red blood cell production is still Read more…
Undeniably, adverse effects are associated with vitamin D deficiency that will affect athletic performance both directly and indirectly. Make sure you know your blood level before supplementing as blind supplementing can be dangerous and a waste of time
Vitamin B12 for athletes Vitamin B12 for athletes plays an important role in athletic performance. It’s a water-soluble vitamin that’s essential for red blood cell production, brain function and DNA synthesis. Low vitamin B12 can lead to anemia and cause a variety of symptoms, but most commonly athletes report feeling Read more…
Folate for athletes Folate is a water-soluble B vitamin (B9) that plays an important role in making DNA. It plays an important role in red blood cell production and tissue repair. Folate is especially important for athletes, who have a high red blood cell turnover rate due to the stresses Read more…
Magnesium from food sources Athlete commomly use magnesium supplements. It is the fourth most abundant mineral in the human body and is necessary for over 300 metabolic reactions, yet athletes often fall short on this electrolyte and crucial micronutrient. Good food sources of magnesium include leafy greens (spinach, chard), legumes, Read more…
Technically, vitamin D is a hormone and found in a few foods, added to others, and made by the body when exposed to UV light. It’s easy not to get enough D and is one of the most common suboptimal nutrients in athletes. When looking for a vitamin D supplement, you’ll see a couple of options.
Gatorade, Vitargo, Roctane, Nuun…the number of sports drinks is dizzying. How are you supposed to know what to drink to support your training and races?! Does it matter what you buy? What should you look for?
Cooking foods at lower temperature for a shorter period of time and minimizing the amount of water will maximize nutrient content of your food. There is no perfect cooking method that keeps all the nutrients but as long as athletes are eating a nutritious, well-rounded diet, you don’t have to sweat it, you’ll get what you need.
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