For those involved with sports and athletic training, optimal nutrition and care of the body is important to keep it working at its best. Many people consider the effects of fluid and electrolyte levels on the body while exercising, but another component to consider is the red blood cell count and its effect on training. A healthy red blood cell count is vital for maintaining oxygen levels and for your best performance.
Identification
Red blood cells are one of the many different types of cells found in the bloodstream; they are so named because they appear red under the microscope. Red blood cells are small, disk-shaped cells that travel throughout the bloodstream, transporting oxygen to the body's tissues. A component called hemoglobin is found within RBCs, which is responsible for carrying the oxygen. The RBCs also exchange the oxygen for carbon dioxide from the tissues. This carbon dioxide is then carried to the lungs for another exchange for oxygen, the carbon dioxide is exhaled and the cycle repeats.
Function
When you are exercising or training for an athletic performance, your RBC count is important. The number of RBCs is directly related to your body's ability to continue training. Your muscles need oxygen to continue functioning, which is why your heart beats faster when you exercise; it is attempting to meet the demands for higher levels of oxygen. For your body's tissues to gain as much oxygen as you need during training, your RBC count needs to be at an adequate level to maximize the oxygen-carrying capacity of hemoglobin.
Normal Values
Red blood cells are created by the bone marrow and they have an average life-span of about four months. A normal red blood cell count differs between men and women. The average amount of RBCs among men is 4.7 to 6.1 million cells in a microliter; the average amount of RBCs for women is 4.2 to 5.4 million cells per microliter. The amount of RBCs you have in your body affects your hemoglobin levels. Because women naturally have lower quantities of RBCs, their training levels are different than men, and men tend to have higher levels of aerobic functioning.
Anemia
A diet that is low in iron may result in anemia, a condition in which your body produces fewer red blood cells. Iron is necessary for the production of hemoglobin. Developing anemia will impact your training and performance; you may feel more tired and have less ability to perform. To get enough iron in your diet and reduce your chances of developing iron-deficiency anemia, you can eat foods that are naturally rich in iron, such as red meat, fish or beans; or consume foods that have been enriched with iron, such as some cereals and pastas.
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