Individuals participating in regular and moderate to intensive workout sessions tend to deplete levels of iron in the body. This happens through excessive sweating, higher urine output from drinking more fluids and reduced consumption of the right amount of iron-rich foods. However, while physical stress from vigorous exercises such as weight training and aerobics factors in iron deficiency, it is food choices that constitute the root cause of most anemia cases. Because iron is an essential mineral - a nutrient the body cannot manufacture -- we rely on our diet to provide it.
Definition
Iron is necessary to transport fuel and oxygen to all parts of the body for optimal functioning of these physiological systems. We need iron for hemoglobin synthesis, to assist in electron transport vital for cellular energy release and, most importantly, to facilitate red blood cell production and DNA synthesis. Iron deficiency anemia -- or IDA -- can occur in athletes who restrict their food intake because they want to lose weight or keep weight at a certain level. Unless they eat enough foods that contain iron, they will develop anemia ranging from minor to severe.
Mild Cases
When you exercise with less-than-adequate levels of iron in the blood, your muscles receive insufficient amounts of oxygen. This can cause premature muscle fatigue and prevent you from completing a workout. In addition, you may develop a rapid heartbeat and experience difficulty breathing during or following a workout session. Dizziness may occur as well. A mild case of anemia may go undetected outside of the gym but cause symptoms during exercise.
Severe Cases
Most individuals suffering from severe IDA experience chest pain, extreme fatigue, periodic cognitive impairment, numb or cold extremities, diarrhea, waxen or ashy skin and headache. For these individuals, any kind of bleeding or sickness may result in shock or unconsciousness. Immediate hospitalization is vital to restore blood pressure, and raise hemoglobin and red blood cell counts to normal levels. Exercisers with IDA are generally unable to perform exercise routines because of these debilitating symptoms.
Sports Anemia
Sports anemia is sometimes mistaken for IDA, particularly when blood tests appear positive for insufficient hemoglobin concentration. Actually, sports anemia is not really anemia but a form of adaptation to weight training. Endurance training causes blood plasma levels to rise, which diminishes the red blood cell count. This forces hematocrit and hemoglobin measurements to seem erroneously low. However, this type of "anemia" induces blood fluidity and actually facilitates delivery of oxygen-rich red cells to muscles. Sports anemia also promotes reduced heart rates and dissipation of heat from the body.
Prevention
Prevent IDA caused by exercise by consuming adequate amounts of iron-rich foods, such as red meat; egg yolks; dark, leafy greens; raisins; soybeans; turkey and liver. For severe cases, your doctor may suggest that you take iron supplements as well.
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