Welcome back to All Things Running with Sonja and Jen.
Today Jen is going to talk about some common nutritional components that keep popping up as issues among athletes. Below she shares her experience so if you have any concerns for yourself or your athlete, it is always best to consult a specialist (physician, nutritionist or registered dietician). This will help you get started so you know what you are looking for.
Jen:
Nutritional deficiencies among athletes are not uncommon. Most of these individuals eat very well and it is not a food scarcity issue that is causing the problem. What I find frustrating is that nutrients are not typically measured at routine doctor visits.
Often the first time dietary needs come up is when the athlete gets injured or sick. The athlete gets a bone injury and then we are asking if they are getting enough calcium & Vitamin D. They are fatigued and then we are asking if their iron level is good. Wouldn’t it be better if we could prevent these issues from coming up by doing preventative care and routinely monitoring them.
I ask my athletes before they start their season to get their Calcium & Iron levels checked. I try to check my own 2-4 times per year. Especially with Iron, it can go down quickly and it takes even longer to come back up. No one wants to find out mid-season that they are anemic. So if we can do a little bit of work before we get started then hopefully we stay ahead of it.
Normal Ranges for Iron
Let's take a closer look at Iron. I’ve had way too many doctors tell my athletes that their ferritin was fine because it was 15 which is within the normal range (12-150ng/ml). That is a big range by the way. Unfortunately 15 is way too low for an athlete & they will be struggling with endurance workouts and to stay alert/awake after they exercise. Optimal for an athlete is closer to 60-80. It is important to make sure you know if you have high iron naturally as you would not want to take an iron supplement if you do. Please note this condition is rare.
Bone Stress Injuries
Another more common injury among athletes are bone stress injuries. It could be related to volume of training, nutritional deficiencies or an endocrine (hormone) situation. It is important to remember that young athletes have not fully formed their bones and they are especially at risk. Bone density is not complete until our early 20’s and these young athletes can still be growing. After height stops then the growth plates close and the bones become more dense.
Calcium/D/K are essential nutrients as bone repair happens daily. Even as adults we need to be mindful. Consuming calcium alone will not help. Your body needs D & K in order to absorb it. A calcium rich diet is still important but for those that are prone to bone stress injuries, this nutrient needs to be monitored. Again, I caution against just starting to take supplements if you don’t know your levels. Too much calcium is also bad for you.
If the athletes caloric intake & vitamin demands are not met as they approach the age where their bone density finalizes then that is the density they will have for the rest of their life. So we need to be very careful with this age group with respect to overtraining and underfueling.
What else affects bone production? Stress or increased cortisol which limits estrogen and testosterone. Hormones are essential in bone formation. So it is possible to consume enough calcium, not overtrain and still have bone stress injuries.
Let's take a closer look at the role of certain nutrients & vitamins (food based sources are best).
Calcium is the most abundant mineral in the body. Not only is calcium essential for the health of your bones and teeth, but it plays important roles in muscle contraction, nervous system function, stabilization of blood pressure, blood clotting and secretion of hormones.
Iron is a trace mineral that is highly significant to endurance athletes. Iron is critical to optimal athletic performance because of its role in energy metabolism, oxygen transport, and acid-base balance.
B12 turns the food we eat into usable energy by breaking down glucose in carbs into ATP.
Folic acid is necessary for protein synthesis.
B6 keeps your nervous system & immune system healthy. It is also needed for red blood cell formation.
Omega 3’s contain anti-inflammatory properties which aid in muscle recovery and injury prevention. Consuming higher Omega-3s improves the integrity of your cells and cellular function, ultimately reducing muscular damage. Just seven days of supplementation can decrease post-exercise muscle damage and soreness.
Antioxidants like vitamin C play an important role in slowing down processes that cause cell damage in the body. One example is inflammation caused by training. For this reason, vitamin C can be beneficial in assisting with sports recovery and also supporting return from injury.
Maintaining proper fluid balance and replenishing lost electrolytes can help prevent dehydration, reduce muscle cramping, and improve endurance performance. Incorporating an electrolyte drink before, during, and after exercise can support endurance athletes to maintain optimal performance in training and racing.
How much do I need?
As your mileage increases so will your nutritional needs. Make sure you are eating enough. Small frequent meals are best. I like to turn my snacks into small meals. I make sure that I have carbs, fats, veg/fruit & proteins with everything I eat.
Vitamins options if dietary changes do not help.
Iron (Thorne Ferrasorb)
Calcium, D & K (Raw Calcium)
Omega 3
Vitamin D (5000 IU)
B12, B6 & Folic Acid
C (500mg)
Electrolyte Supplements (Salt Stick)
Please speak to a specialist about what is right for you and how much you need. I consulted with my doctors and I have my bloodwork done regularly through Inside Tracker. I make dietary changes based on the results I receive.
What should I be looking for on a athlete blood panel?
Some blood markers to be interested in:
Liver enzymes & creatine levels (indication of overtraining)
Hormone Levels + cortisol
Vitamin D & Calcium
Iron, serum ferritin
Folate & B12
Glucose
Hemoglobin
Lymphocytes, Neutrophils, WBC
Magnesium, Sodium, Potassium
These markers can tell us a lot about our training & nutritional needs. Please check in with a specialist to make sure your numbers are good. Do not take supplements without checking your blood first. Always better to utilize food sources first and then if that is not enough then consider supplements.
Sonja and Jennifer are sharing their personal experiences. This is being provided for informational purposes only. We are not giving medical advice and you should always consult your own doctor for advice related to your own health.