![]() ![]() I usually eat a light breakfast before my first workout of the day, which usually includes a run or bike ride, as well as a second breakfast containing carbohydrates and protein afterwards. I usually complete two to three training sessions per day, and it can be overwhelming to schedule meals and supplements around both a work and exercise routine. Some athletes like having a small meal or snack every two to three hours as part of their fueling routine. Taking iron on an empty stomach can be tricky for endurance athletes, as it is important to fuel with carbohydrate-rich foods before each exercise session and throughout the day.Įating enough nutrient-dense foods ensures that you are able to maximize your performance in each session. Mixing Floradix or Floravital Iron + Herbs with orange juice or a smoothie are healthy (and tasty!) options to increase your iron intake for the day. An iron supplement can also be taken with a drink containing vitamin C to increase absorption. ![]() This gives you an option to take your supplement as part of a morning or evening routine, either before breakfast or in-between meals. I prefer to take Floradix® Iron + Herbs Liquid Herbal Supplement or Floravital® Iron + Herbs Liquid Herbal Supplement on an empty stomach, either one hour before or two hours after a meal so my body has maximum ability to digest it. It may be helpful to ask how to best incorporate an iron supplement into an already-existing medication schedule to ensure all of your needs are met.) Adding a daily iron supplement into your routine can support your training and exercise regimen, contributing to higher levels of energy and mental clarity.* (Check with a medical professional before adding a supplement into your routine, especially if you are taking any other supplements or medications. Getting the Best Results from Your Iron SupplementĪwareness of a nutrition routine is two-fold: incorporating nutrients through both diet and a high-quality supplement, or as recommended by your physician. I knew that I could apply these same concepts to my own life as an endurance athlete, in regard to proper nutrition and supplementation to fuel my training and racing in a safe manner. I learned how to help these individuals adapt to new habits and daily routines to improve their overall health and wellbeing. In my studies, I learned how to work with individuals of all ages and abilities who were experiencing a variety of health-related conditions, including new-onset disability or injury. When I was diagnosed with iron deficiency, I was a first year graduate student in the Grand Valley State University Occupational Science and Therapy Department. ![]() Monitoring your iron intake can mean the difference between performing at a high level versus being stuck on the sidelines. I learned that lower iron intake is very common among endurance athletes, especially females. My physician stressed the importance of eating foods rich in iron, like red meat, spinach, and beans, as well as taking a high-quality iron supplement. Upon visiting my local physician to find some answers related to my symptoms and undergoing several blood tests, I was diagnosed with iron-deficiency anemia. With about six weeks to go until race day, I couldn’t complete my training due to a host of strange symptoms including dizziness, headaches, daily fatigue, and a higher-than-normal resting heart rate. I didn’t realize the true importance of a consistent nutrition and supplementation routine until I decided to train for my first marathon in 2018.Īt the time, I was logging mileage on local trails, trying to navigate the world of marathon training for the first time without a proper nutrition plan to help me succeed. team.įor many individuals, finding the right supplement and learning how to implement it into a daily routine can be a process of trial and error. This blog post was written by our friend Audrey, endurance runner with the Front Range Elite. ![]()
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