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Ironclad Evidence
Iron-deficient women can boost their aerobic capacity by simply increasing their iron intake
by: Jane Unger Hahn in Runner's World Magazine
Most women know that anemia can sap their strength and wreak havoc on their running. But few realize that even marginal iron deficiency can impair aerobic performance. The silver lining? Iron-deficient women can boost their aerobic capacity by simply increasing their iron intake.
Researchers at Cornell University studied the aerobic performance of 41 women who were iron-deficient, but not anemic. Half of the women were given iron supplements while the other half received a placebo for 6 weeks. All of the women trained on stationary bikes for the last 4 weeks of the study. Ultimately, both groups saw improvements in muscle endurance and maximum VO2, but the women who received the iron supplements experienced significantly greater improvements in maximum VO2.
Most important to women runners, this study clearly indicates that you don't have to be anemic to still experience a decrease in aerobic capacity. "Since there may be at least twice as many women who are iron-deficient without anemia as there are women who are anemic, the impact of this problem may be widespread," says Jere D. Haas, Ph.D., professor and director of the division of nutritional sciences at Cornell University, and one of the study authors.
So what's the best way to boost your iron status? Improve your diet.
Try the following:
* Reach for meat. The iron found in red meat is best absorbed by the body, so shoot for two servings of lean red meat per week.
* Stock up on vitamin C. This vitamin helps boost iron absorption when eaten at the same time as other iron-containing foods. An easy way to do this is to drink citrus juices when you eat iron-rich foods such as meat, beans, whole grains, and fortified cereals.
* Watch what you drink with your meals. The tannins in beverages such as red wine, coffee, and tea can interfere with iron absorption.
* Use cast-iron cookware. Using cast-iron cookware increases the iron content of foods. The more acidic the food, and the longer it is cooked, the more iron will leech into it.
Iron-deficient women can boost their aerobic capacity by simply increasing their iron intake
by: Jane Unger Hahn in Runner's World Magazine
Most women know that anemia can sap their strength and wreak havoc on their running. But few realize that even marginal iron deficiency can impair aerobic performance. The silver lining? Iron-deficient women can boost their aerobic capacity by simply increasing their iron intake.
Researchers at Cornell University studied the aerobic performance of 41 women who were iron-deficient, but not anemic. Half of the women were given iron supplements while the other half received a placebo for 6 weeks. All of the women trained on stationary bikes for the last 4 weeks of the study. Ultimately, both groups saw improvements in muscle endurance and maximum VO2, but the women who received the iron supplements experienced significantly greater improvements in maximum VO2.
Most important to women runners, this study clearly indicates that you don't have to be anemic to still experience a decrease in aerobic capacity. "Since there may be at least twice as many women who are iron-deficient without anemia as there are women who are anemic, the impact of this problem may be widespread," says Jere D. Haas, Ph.D., professor and director of the division of nutritional sciences at Cornell University, and one of the study authors.
So what's the best way to boost your iron status? Improve your diet.
Try the following:
* Reach for meat. The iron found in red meat is best absorbed by the body, so shoot for two servings of lean red meat per week.
* Stock up on vitamin C. This vitamin helps boost iron absorption when eaten at the same time as other iron-containing foods. An easy way to do this is to drink citrus juices when you eat iron-rich foods such as meat, beans, whole grains, and fortified cereals.
* Watch what you drink with your meals. The tannins in beverages such as red wine, coffee, and tea can interfere with iron absorption.
* Use cast-iron cookware. Using cast-iron cookware increases the iron content of foods. The more acidic the food, and the longer it is cooked, the more iron will leech into it.
