Pre-teen and teen athletes, especially females, are at a high risk for iron deficiency. Iron deficiency in teens can be caused by poor iron intake in the diet, periods of rapid growth, increased iron losses in sweat, feces, and urine, menstrual blood losses and injury. Overall health, physical performance and mental performance are at risk when an iron deficiency develops. The American Dietetic Association and the American College of Sports Medicine recommend iron supplementation for iron deficient pre-teen athletes.
Role of Iron
Iron plays an important role in the blood's ability to carry oxygen to the body. Iron deficiency limits the amount of oxygen carried to cells, causing tiredness, poor performance, and decreased immunity. Iron is essential particularly during endurance sports such as long-distance running and swimming. Iron also helps in energy production and the formation of certain proteins, making it essential for athletic performance.
Iron Deficiency
In endurance athletes, especially distance runners, iron needs may be increased by as much as 70 percent. The rapid loss of iron during exercise, in addition to increased iron needs due to growth spurts or menstruation, may lead to iron depletion. Another major reason for iron depletion is a diet low in iron such as a vegetarian or restricted-calorie diet. Iron depletion can advance to iron deficiency if it is not corrected with dietary and supplemental iron.
Iron Supplementation
Iron supplementation is recommended for iron-deficient athletes. Supplemental iron significantly increases work capacity, increases oxygen uptake, reduces heart rate, and decreases muscle fatigue during exercise. A study published in the American Journal of Clinical Nutrition found that improved performance was associated with iron supplementation prescribed as 100 mg ferrous sulfate for four to six weeks.
Iron-Rich Foods
Increasing dietary iron can help prevent iron deficiency in pre-teen and teenage athletes. Iron can be found in both plant and animal foods and iron-fortified foods. Plant foods that are good sources of iron include lentils, beans and spinach. High-iron animal foods include chicken liver, oysters, beef, turkey, chicken and fish. Some foods that are fortified with iron are ready-to-eat cereals, grains and oatmeal. Increase the iron in your diet to compensate for the iron lost during exercise.
References
- Journal of the American Dietetic Association; Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance; March 2009
- National Institute of Health; Dietary Supplement Fact Sheet: Iron
- American Journal of Clinical Nutrition; Tissue iron deficiency without anemia impairs adaptation in endurance capacity after aerobic training in previously untrained women; Thomas Brownlie et. al.; March 2004
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