Athlete’s anemia

| Generally, athlete's anemia is usually due to a lack of iron called iron deficiency anemia

Iron deficiency anemia should not be confused with "false anemia", that is why it is important to know how to differentiate between them:

• : it is characterized by a decrease in hemoglobin levels, maintaining the number of erythrocytes, although these are smaller and the hematocrit decreases. As a consequence, the contribution of oxygen and elimination of CO2 is lower, and therefore the workload of the heart increases, increasing the feeling of fatigue in the athlete as well as the ability to recover from overexertion.
• "False anemia": in some athletes there are lower levels of hemoglobin, red blood cells and hematocrit, because the plasma volume of an athlete can grow up to 20%, so the blood cells are diluted in more liquid, but they are sufficient and capable of carrying enough oxygen. Treatment is not necessary as it is not an alteration.

In case of fatigue, tiredness, decreased performance ... it is important that before supplementing the person, they go to their doctor to perform the appropriate diagnostic tests.

Why is anemia frequent in athletes?

The latest published studies agree that the incidence of anemia in athletes is not higher than in the sedentary population, that is, there would be no direct relationship between anemia and playing sports. It should be said that, due to the affectation of iron deficiency in sports performance, this more easily detected. Anyway, you must remember that:

• The physical exercise intense, like, increases iron needs.
• Absorption at the intestinal level may be lower, as a consequence of intense muscular work that increases the speed of intestinal transit.
• The iron loss in the sports population is older than in the sedentary population due to: greater sweating, micro-injuries generated by physical exercise, greater menstruation in women ...
• There may be an insufficient supply of nutrients in those athletes who abuse carbohydrates to the detriment of proteins of animal origin.

Treatment of athlete's anemia

Once iron deficiency anemia is diagnosed, treatment is based on replenishing iron levels. The doctor will prescribe nutritional supplementation if you consider it necessary, but it is also very important adopt a with foods that are easily absorbed.

• The iron contained in foods of animal origin (meat, liver,) contain a type of iron, heme iron, which better absorbed than the non-heme iron provided by vegetables (whole grains, legumes, greens and vegetables) and egg yolk.
• There are nutrients such as vitamin C and the proteins that promote iron absorption food.
  • If you consume legumes, you should include foods rich in vitamin C (pepper, tomato, parsley, lemon, orange ...) or protein (meat, fish, egg) to improve iron absorption. Example: lentils with pepper or chickpeas with fish.
  • If meat, fish or eggs are consumed to improve the absorption of heme iron, an alternative is to introduce a citrus fruit for dessert or to accompany the dish with a food rich in vitamin C (pepper, parsley, citrus, kiwi, strawberries or tropical fruits such as) . Example: meat with orange juice or fish dressed with lemon or meat accompanied with peppers or fish with garlic and parsley.
• Germination is a process that causes transformations in food, which in turnincreases assimilable iron content. For this reason, when preparing salads it is recommended to include sprouts.
• It is advised not to take foods rich in iron in the same intake as foods that may hinder its absorption, such as: coffee, tea, cocoa, foods rich in calcium, dairy or.

• The physical exercise increases iron needs, a reason that explains why anemia is more frequent in athletes.
• Once iron deficiency anemia is diagnosed (either by or by any other diagnosis), treatment is based on the replacement of iron levels, through a healthy diet and of supplements, if indicated by the doctor.
• The athlete's diet is essential to help him improve performance and achieve his goals, so it is good ask the specialist for advice.

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