Iron

[Rain_Man]

I need to know what Role iron play in bodybuilding. is it essiential. I know a good bit about it does ne1 know more. Cheers.... /forum/images/graemlins/confused.gif

[Venom]

It is essential, but you should get enough through foods, particularly meats. I would not supplement with it, because there are side effects to over dosing, and studies indicate no efficacy to exceeding the RDA dosage. I'll post some info from research I have done in my next post.

[Venom]

Iron is needed for hemoglobin formation and myoglobin. Obviously, a lack of iron will decrease aerobic processes.

There are two forms of iron (Inouye, 2005; Katch, Katch, & McArdle, 1999):

Heme Iron– 10-30 % of this is absorbed. It comes from meets; red meat is a great source.

Non Heme –2-10 % is absorbed. It comes from plants. Vitamin C enhances absorption of this iron ((Inouye, 2005; Katch, Katch, & McArdle, 1999).

Tannins from red wine or coffee, and alkalinity all appear to decrease iron absorption (Inouye, 2005).

Bleeding increases iron needs.

The RDA recommendations for iron are 12 mg for males and non menstruating females. And 18 grams for menstruating females.

Because of menstruation, females have greater iron needs than males, and are often deficient. Particularly vegetarian females, because non-heme is not an optimal source of iron.

Foot strike hemolysis (pseudo anemia) is another concern. Endurance athletes who foot strike during running, kill RBCs; however, the body adapts blood cells that do not die as easily (Inouye, 2005). They develop membranes that are resistant, so that they do not lyse as easily on impact! Foot strike hemolysis is a form of pseudo anemia—which is a low blood count, but iron levels are not low. In this case, blood will rise back quickly in 2-weeks.

Concerning what to take, I would just consume meats such as tuna, beef, etc. to get your iron. If you are vegetarian, oatmeal, spinach, and soy protein among other sources of non-heme iron should be consumed with vitamin C (Katch, Katch, & McArdle, 1999). And, avoid things that can hinder absorption, such as coffee.

If you still are not getting enough iron, a supplement would be advisable. However, be very careful with overdosing.

Iron taken in access accumulates, and can cause fatigue, abdominal pain, and in the worst case scenario, cancer (Inouye, 2005; Katch, Katch, & McArdle, 1999).

Lastly, evidence suggests exceeding the RDA recommendation has little to no benefits for athletes, contrary to popular belief (Risser, 1988).

References

1. Inouye (2005). Exercise Nutrition and Metabolism. Cal State University East bay.
2. Risser, W/L., (1988). Iron Deficiency in female athletes. Its prevalence and impact on performance. Med. Sci. Sports. 20: 116.
3. William D. Mcardle, Frank I. Katch, Victor L Katch. (1999). Sports & Exercise Nutrition. Lippincott Williams & Wilkins publications.