Eat Well; Move Well Nutrient Series: Iron | The Oxygen Carrier Every Athlete Needs скачать в хорошем качестве

Eat Well; Move Well Nutrient Series: Iron | The Oxygen Carrier Every Athlete Needs

Welcome back to the Eat Well; Move Well Nutrient Series—where we break down the science of fueling your active life. You can have the perfect training plan, dialed-in macros, and all the willpower in the world. But if your blood can't carry enough oxygen to your working muscles, you will hit a ceiling. In this episode, we're diving deep into Iron—the essential mineral at the very center of your body's oxygen transport system. For athletes, especially women, endurance athletes, and those on plant-based diets, iron is one of the most common and most overlooked performance limiters. What We Cover: 🔬 How Iron Works: The role of hemoglobin, myoglobin, and why iron is the "cargo hook" for oxygen delivery to your muscles. 📉 The Three Stages of Deficiency: Why you don't need to be anemic to feel the performance impact—and what to look for at each stage. ⚠️ Who's at Highest Risk: Female athletes, endurance athletes, plant-based athletes, and anyone who trains hard without knowing their iron status. 🥩 How to Get It: The critical difference between heme (animal) and non-heme (plant) iron, plus the absorption hacks that actually work (hello, Vitamin C). 💊 Supplementation—With Caution: Why iron is the one nutrient you should never guess on, and how to approach supplementation safely if blood work confirms you need it. Key Studies Referenced: Journal of Applied Physiology: How iron deficiency without anemia impairs VO2 max, heart rate, and lactate threshold. Iron status prevalence in female athletes and endurance populations. Signs You Might Need More Iron: Unexplained fatigue that sleep doesn't fix Reduced endurance and hitting the wall earlier Heavy legs and poor recovery between intervals Pale skin, brittle nails, or hair thinning Shortness of breath during previously manageable efforts 💡 Supplement I Recommend: For those who have confirmed deficiency through blood work: https://amzn.to/4aUV0GA Note: Iron is not a nutrient to guess on. Get tested first, supplement only if needed, and work with a professional. 🚨 Build Your Nutritional Foundation Supplements and single nutrients work best when layered on a solid foundation. Learn how to build a complete, goal-oriented nutrition plan in the Eat Well; Move Well 9-week habit program: 👉 https://www.trainerize.me/profile/bio... New groups start every Monday. Let's connect in the comments: Have you ever had your iron or ferritin checked? Did any of the signs of deficiency resonate with you? What nutrient should we cover next? If this episode helped you, please LIKE, SUBSCRIBE, and SHARE it with an athlete who needs to hear it. Welcome to the Eat Well; Move Well Nutrient Series. Let's fuel your function. #EatWellMoveWell #NutrientSeries #Iron #FemaleAthletes #Endurance #SportsNutrition #Ferritin #AdultAthlete