For athletes, pushing the boundaries and striving for maximum performance is something that always needs to be improved. However, the hidden symptoms can sometimes hinder reaching your destination. Sports Anemia It is a condition that should be taken into account, along with knowing the causes, and most importantly, finding ways to prevent it so that it does not have negative effects on the body in the future.

How common is Sports Anemia?

Exercise-related anemia is surprisingly widespread. According to the study,

• Female athletes Iron deficiency is observed up to 35%.
• Male Athletes It is less common, about 15%.
• Endurance athletes such as long-distance runners or triathletes Iron deficiency of 30 – 50%

Causes of Sports Anemia

The need for iron increases.

Exercise greatly increases the body's need for iron, as it is needed to transport oxygen to the muscles to generate enough energy to exercise.

Malnutrition

Iron is an important nutrient for the formation of red blood cells. Athletes who are on a diet or have gastrointestinal symptoms are more likely to not get enough iron. Therefore, it causes iron deficiency to be used to produce blood cells.

Blood loss

Female athletes with frequent menstruation are at high risk due to constant blood loss. In addition, iron loss through sweat, urine, digestion, or hemolysis during exercise are also co-factors that cause subsequent blood loss.

• Iron loss through sweat: An average of 2.5 mcg of iron. Per 1 liter of sweat
• The life span of red blood cells in runners is 40% shorter than that of people who do not exercise.

Gastrointestinal problems

Conditions such as celiac disease or inflammatory bowel disease can interfere with the absorption of iron from food.

Symptoms of Sports Anemia

The symptoms may not be specific, but there are symptoms that can be observed as follows:

• Fatigue all the time.
• Heart rate increases during exercise at the same intensity.
• Shortness of breath is increased because there is a decrease in oxygen exchange.
• Some patients may have no symptoms.

Techniques for preventing sports anemia

Dietary modifications

Choose foods that are high in iron, such as lean red meat, poultry, etc. Fish, tofu, lentils, beans, and dark leafy greens in your diet may be considered in consultation with a nutritionist to create a personalized meal plan.

Iron Supplementation

If dietary modifications are not enough. Your doctor may recommend iron supplements. However, it may be recommended to check your iron content in your blood before starting a supplement to ensure the right amount.

By being aware of the risks, taking proactive measures, and working with a doctor or nutritionist, you can be sure that iron deficiency will not prevent you from achieving your athletic goals.

Reference

1. Lippi G., Sanchis-Gomar F. Epidemiological, biological and clinical update on exercise-induced hemolysis. Ann. Transl. Med. 2019;7:270. doi: 10.21037/atm.2019.05.41.
2. Damian MT, Vulturar R, Login CC, Damian L, Chis A, Bojan A. Anemia in Sports: A Narrative Review. Life (Basel). 2021 Sep 20;11(9):987. doi: 10.3390/life11090987. PMID: 34575136; PMCID: PMC8472039.