When it comes to exercise, energy bars, drinks, or supplements are the preferred choice when it comes to having more energy.
For women, however, they may be a better solution–in the form of a mineral. A study from the University of Melbourne reveals that women who took a supplement containing iron, an essential mineral, were able to exercise harder and longer, as well as make their exercise routine “more efficient.”
The findings now may change how women gear up for a workout, say researchers.
“This was mainly seen in women who had been iron deficient or anemic at the beginning of the trial and in women who were specifically training, including in elite athletes,” says Dr. Sant-Rayn Pasricha, a lead researcher from the Melbourne School of Population and Global Health. “The study collected data from many individual smaller studies which generally could not identify this beneficial effect on their own. However, when we merged the data using meta-analysis, we found this impressive benefit from iron.”
The Study
Reviewing a total of 24 studies, researchers specifically looked at how women performed when they consumed varying amounts of iron–a mineral women often don’t get enough of. Their maximal exercise performance was first evaluated, along with other factors indicating an improvement in exercise efficiency, including maximal oxygen consumption (VO2 max) and a lower heart rate.
From these studies, they found that improvements in exercise performance only occurred when the women took an iron supplement everyday–something that, unfortunately, most women don’t do.
“It may be worthwhile screening women, including women training as elite athletes, for iron deficiency, and ensuring they receive appropriate prevention and treatment strategies,” says Pasricha. ” Athletes, especially females, are at increased risk of iron deficiency potentially, due to their diets and inflammation caused by excessive exercise.”
So what do these results mean? It’s simple, say health experts–iron supplementation is key. Women often don’t get enough iron in their diet, which can lead to tell-tale symptoms such as fatigue and lethargy, both symptoms that won’t help a woman exercise better.
Luckily, there’s an easy way to increase your iron intake in a snap, say health experts.
“If your doctor says your blood is low in iron and you need to get more iron from your diet, there are several ways to do it,” says Molly McAdams, a health contributor to Demand Media. “Red meat contains the most readily absorbable form of iron you can eat, but other types of foods also supply significant amounts.”
In addition, McAdams recommends upping your intake of pulses and lentils, which are naturally rich in iron. Eating foods fortified with iron wouldn’t hurt either, she says.
“In the United States, many commonly eaten processed foods, such as bread, cereals and pasta, are fortified or enriched with iron,” says McAdams. “This means iron is added back to foods that may have lost significant amounts during processing, or it is added to foods that never contained iron to begin with.”
Readers: What else do you do to increase your exercise performance?
Sources:
Taking Iron Improves Women’s Exercise Performance, Study Shows – ScienceDaily.com
What to Eat if You Need More Iron – SFGate.com
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