Iron Supplementation In Athletes - Current Recommendations

From our friends at the I.S.S.A
Like to sample Iron and other supplements to see if they are right for you?
Click here for more supplement information
-Nate

 

By I.S.S.A.

There is still debate in the literature on whether or not endurance athletes tend to have low iron stores. In this article, we propose that endurance athletes really are at risk of becoming iron deficient due to an imbalance between absorption of dietary iron and exercise- induced iron loss. The purpose of this article is to present a critical review of the literature on iron supplementation in sport. The effect of iron deficiency on performance, its diagnosis and suggestions for treatment are also discussed.

Studies of the nutritional status of athletes in various disciplines have shown that male, but not female, athletes clearly achieve the recommended dietary intake of iron (10 to 15 mg/day). This reflects the situation in the general population, with menstruating women beings the main risk group for mild iron deficiency, even in developed countries. Whereas the benefit of iron supplementation in athletes with iron deficiency anaemia is well established, this is apparently not true for non- anaemic athletes who have exhausted iron stores alone (prelatent iron deficiency); most of the studies in the literature show no significant changes due to supplementation in the physical capacity of athletes with prelatent iron deficiency. However, the treatment protocols used in some of these studies do not meet the general recommendations for the optimal clinical management of iron deficiency, that is, with respect to adequate daily dosage, mode of administration and treatment period. For future studies, we recommend a prolonged treatment period (greater than or equal to 3 months) with standardised conditions of administration (use of a pharmaceutical iron preparation with known high bioavailability and a dosage of ferrous (Fe++) iron 100 mg/day, taken on an empty stomach).

We believe that there are sufficient arguments to support controlled iron supplementation in all athletes with low serum ferritin levels. Firstly, the development of iron deficiency is prevented. Secondly, the nonspecific upregulation of intestinal metal ion absorption is reverted to normal, thus limiting the hyperabsorption of potentially toxic lead and cadmium even in individuals with mild iron deficiency.

Personal Trainers: Train More Clients, Make More, Have More Freedom

Big Train Face Redbirds in Championship Final at 5:00 from Povich Field!

TODAY: Championship Final!               After defeating the Baltimore Redbirds on Friday afternoon at Criswell Automotive Field in Gaithersburg, the Big Train force a final winner-take-all championship game to be played at Povich Field at 5:00 today! Due to a high chance of severe weather on Saturday night, the game has been pushed up to 5:00.  We look forward to seeing everyone out at Povich today as the Big Train look to win the 2014 CRCBL Championship! Tickets for today's game can be purchased here.  Stay up to date with the schedule for the CRCBL Playoffs by visiting www.calripkenleague.com and www.bigtrain.org Big Train Advance to  Winner Take All Battle Box Score: W, 2-1 On Friday afternoon, the Bethesda Big Train traveled to Gaithersburg to face the home-standing Baltimore Redbirds.  If the Redbirds won, they would have been champions, but the Big Train pulled out victorious in an excellent 2-1 ball game.  Bo Logan (Florida Atlantic) pitched a complete game and Andrew Brown (San Diego State) recorded the only two RBI in the late inning thriller.   Bo Logan toed the rubber to begin the game and stayed on the mound for all nine innings, allowing only one run on a slim three hits.  Logan was tremendous, consistantly hitting both sides of the plate for strikes.  While switching from off-speed to fastball with ease, he was keeping the Redbird hitters on their toes, dominating the game, tossing only 109 pitches. The Redbirds scored one run on two hits in the 4th to take a 1-0 lead. It was not until the 7th inning that the Big Train tallied their second and third hits of the day.  Andrew Brown knocked home Brandon Lowe(Maryland) on a single to tie the ballgame at 1-1.  As the Big Train crowd of around 100 cheered on the team, the momentum seemed to have shifted onto Big Train's side, heading into the bottom of the 7th. In the top of the 9th, with the score still tied at one apiece, the Big Train finally reached into the Redbird bullpen.  On a 2-1 count, Chris Lewis(Sacramento State) lined a double down the third base line to put the Big Train in a great spot with no outs in the 9th.  Andrew Brown then singled up the middle, and a hustling Lewis slid in ahead of the tag, breaking the tie and giving the Big Train a 2-1 lead. The big question going into the bottom of the 9th was whether a closer would come in the game or if Bo Logan was going to go the distance.  Logancame out and quickly retired the batters in order, ending the ballgame for a complete game, three-hitter. The Big Train will face the Redbirds again on Saturday.  2014 CRCBL Standings    TEAM W L % GB BIG TRAIN  31 9 .775  - Baltimore Redbirds 25 15 .625 6 Rockville Express 24 16 .600 7 Gaithersburg Giants 23 17 .575 8 Alexandria Aces 23 17 .575 8 Youse's Orioles 18 22 .450 13 Vienna River Dogs 18 22 .450 13 FCA Herndon Braves 17 23 .425 14 D.C. Grays 15 25 .375 16 Baltimore Dodgers 13 27 .325 18 SS-Takoma TBolts 13 27 .325 18

Today's Scoreboard Mall Deals..

Spartan World Championship & Spartan Sprint in Killington, VT, September 20-21, 2014, Sign Up Now for this Reebok Spartan Race!


Enjoy 10% off on orders $100 and up and get FREE SHIPPING from Auto Parts Warehouse by using code "SUMMERAFF8." Offer ends on Aug 31, 2014.

Flat vs. Incline Bench, Which Will Make You Stronger?

Ahh yes, The age old question on an age old exercise. Let the debate begin once again!

Dan Wirth - Flat vs. Incline Bench, Which Will Make You Stronger?

This article was written in response to the following question: Dan, how do you feel about the Incline Bench compared to the Bench Press when it comes to developing great upper body strength?

Ah, the infamous Incline Bench Press. The great and almighty 45 degree sports specific force producer! Seriously, the Incline Bench is a great exercise, but, not one that should use a full periodization schedule. Meaning, it is not my "major stimulator" or Primary Strength Exercise (PSE) for the upper body.

PSE's are complex movements that utilize more than one muscle group. They are the exercises that will use a full periodization schedule working from higher volume and lower intensity phases into maximal strength and power phases. This would be in contrast to a Secondary Strength Exercise (SSE) like the Incline Bench, or an Assistive Strength Exercise (ASE) like a Dumbbell Curl that would not use a full periodization schedule and would not work into maximal strength and power phases!

By major stimulator, I am simply talking about exercises that you can inherently lift the most weight with therefore creating the highest neuromuscular or contraction activity in the muscle groups being used (notice the plural use of the word: groups, the Bench is not just a chest exercise, but more on that later!)

FLAT BENCH IS KING

The Bench Press is inherently set up so that you should be able to push more weight than you could with an Incline bench (barring any injuries or biomechanical problems). If you took one thousand athletes or fitness buffs and tested them on the Bench Press and the Incline Bench Press, about 97% of them, not all but most, would be able to Bench Press more than they could Incline Bench. This is especially true for the 35-45 degree Incline Bench Press which is pretty close to the optimal angle of release for a shot putter and a close representation of the pushing angle after the initial contact phase of a football lineman.

It is for this reason, and this reason only, that the Bench Press is my upper body Primary Strength Exercise. The angle of the Incline Bench is what makes it a great exercise but it is also what keeps it away from PSE status. PSE's for me are the Power Clean, Squat, and "Flat" Bench in athletic based programs. And, I substitute the Deadlift exercise for the Power Clean in programs for people who want to develop great strength.

BIG GAINS WITH PSEs

We could use the Power Clean and the Squat as further examples of Primary Strength Exercises. In most strength and conditioning programs, in sports where strength and power output are vitally important, the Squat exercise is the major stimulator as opposed to the Front Squat, or the Barbell Step Up. The same thing applies with the Power Clean versus the Power Snatch for example. This is not taking anything away from the Incline Bench, Power Snatch, and Front Squat exercises. Many times I emphasize these lifts in my strength and power programs, but, when I am focusing on absolute strength and power increases during certain training cycles it is the Power Clean, Squat and Bench that I use.

When I mentioned neuromuscular activity levels earlier, many research buffs would like to bring to my attention an occasionally found research example of the Decline Bench exercise having a higher neuromuscular activity than the Bench Press (found through EMG testing). I would say yes, this is true in some cases. However, the Decline Bench has some problems with it's limited range of motion. But, that's another story.

Now, this brings me to a very important point: The Bench Press is not just a chest oriented exercise. It is a Chest, Shoulder, and Triceps exercise. And, this is precisely the reason why most people can lift a heavier poundage with this exercise! The strength of those three muscle groups combined is ultimately stronger than a lift like the Decline Bench which is primarily only a chest developer or the Incline Bench which activates the shoulders even more than the chest.

Personal Trainers: Train More Clients, Make More, Have More Freedom

Today's Scoreboard Mall Deals

Shop the Summer Clearance Event from 7/31-8/4 at Walmart.com!



Groupon: $10 for $20 Worth of Ethical Skincare, Makeup, Hair, and Body Products In-Store at The Body Shop

Get $15 Off Your First Order at Peapod.com with code PPCJ15 through 8.31.14. Some exclusions apply, see site for details. Shop Today!


Shop Walmart's Back to Class Savings Event from 8/1-8/10 at Walmart.com!

Christina Epps named MEAC Woman of the Year

BALTIMORE (July 31, 2014) – Coppin State University’s Christina Epps (Morristown, N.J./Morristown) was named the 2014 Mid-Eastern Athletic Conference (MEAC) Woman of the Year, the conference announced today.  Epps will be honored during a special on-campus event to be announced at a later time.

The award, selected annually by the MEAC Senior Woman Administrators, celebrates the achievements of senior female student-athletes who have excelled in academic, athletics, service and leadership.

Epps is the first Coppin State University female student-athlete to be named MEAC Woman of the Year.   

“I am extremely blessed and honored to represent Coppin State,” Epps said. “Being named the MEAC Woman of the Year is very humbling. I always look back and realize how truly blessed I am. God has given me the talent. I am really proud of myself, but I know there’s more that I want to accomplish.”

Epps was a four-time All-MEAC student-athlete in track and field and is a six-time triple jump champion in the conference.  She is the current Coppin State triple jump record holder. Her school standard is 13.40 meters (43 feet, 11.75 inches), which was established by finishing third overall at the NCAA Division I East Regional Outdoor Preliminary Championships.  

Epps was selected as the Coppin State Female Presidents’ Eagle Award Winner, Female Athlete of the Year and MVP in track and field this past season.  She served as team captain from 2012-2014 and was the SAAC President from 2013-2014. 

She competed at the NCAA Division I Outdoor Track and Field Championships at the University of Oregon and the USATF Outdoor Championships in Sacramento, California last month. Epps earned indoor All-American honors after finishing seventh at the NCAA Championships and she finished sixth at the U.S. Senior National Championships.

“This is a tremendous honor that has capped off a great collegiate career,” Coppin State Deputy Athletics Director, Senior Woman Administrator and head women’s track and field coach Alecia Shields-Gadson said. “She has been the epitome of student and athlete. She has made Coppin State and the MEAC proud. As she moves on to her post collegiate career, look for more accolades to come.”

Epps graduated in 2014 with a 3.30 grade point average in Psychology.  She amassed many academic accomplishments before departing CSU including the Dean’s List four straight years, induction into the Chi Alpha Sigma National Honor Society and the Psi Chi International Honor Society.  She was also selected as a USTFCCCA Academic All-American in 2011, 2012 and 2014 and selected to the MEAC Commissioner’s Academic Team for four straight years. 

“The MEAC family congratulates Coppin State’s Christina Epps for receiving the honor of Woman of the Year,” said MEAC Commissioner Dennis Thomas.  “Throughout her collegiate career Miss Epps has exemplified academic and athletic excellence and has displayed an impressive resume of service and leadership for Coppin State and the MEAC.  Further her commitment to her community should be applauded and valued. We salute Miss Epps and support her efforts of representing the MEAC in the NCAA Woman of the Year process.”

Off the track, Epps volunteered with Windsor Hills Elementary/Middle School, Bare Your Chest for Breast Cancer, Chris Canty Foundation, Hash Tag Lunchbag, Samuel Ogle Middle School, Druid Hill Parks and Recreation just last year.  She has also contributed her time to the Special Olympics Association Track Meet (2010-11) and the Dr. Carter G. Woodson Elementary Middle School Annual 5k Fun Run and Walk (2010). 

Epps will represent the MEAC as its nominee for the NCAA Woman of the Year Award.  The NCAA established the Woman of the Year Award in 1991 to celebrate the achievements of women in intercollegiate athletics.  Now in its 24th year, the award is unique because it recognizes not only the athletic achievements of outstanding young women, but also their academic achievements, community service and leadership.

Maryland Eastern Shore senior bowler Mega Buja was the 2014 MEAC Woman of the Year runner-up.

“There are many people who are responsible for helping me achieve this honor,” Epps said. “I want to thank God, my mom, and my brother for introducing to track. My high school coaches who were really patient with me and of course coach Shields. She helped me grow as a woman and made me a better track and field athlete. In addition, I am appreciative of all of the support from my friends and teammates who have always been there for me.”

MEAC Woman of the Year Honorees
2006       Renecia Lovelace, North Carolina A&T (Softball)
2007       Courtney Smiley, Howard (Basketball)
2008       Jessica Worsley, Maryland Eastern Shore (Bowling)
2009       Loreal Smith, North Carolina A&T (Track and Field)
2010       Kalyn Washburn, Delaware State (Bowling)
2011       Kristina Frahm, Maryland Eastern Shore (Bowling)
2012       Jazmyne Hefflefinger, Delaware State  (Bowling)

2013       T’nia Falbo, Maryland Eastern Shore (Bowling)

2014       Christina Epps, Coppin State (Track and Field)

Big Train Fall to Redbirds

Big Train Fall to Redbirds Box Score: L, 3-7 In a matchup between the Baltimore Redbirds and the Bethesda Big Train on Wednesday night, the Redbirds won 7-3 and advanced to the finals of the CRCBL playoffs, while Bethesda fell into the losers bracket with a chance to redeem themselves on Thursday night.    Brock Larson (San Francisco) received the starting nod and went two and a third of an inning giving up four runs on three hits. Henry Sisson (North Carolina) came out of the bullpen and in relief, pitched five and two thirds of an inning giving up five hits and one run while striking out six. The Redbirds scored four runs on two hits in the top of the 3rd inning, taking a 4-0 lead. The Redbirds added to their lead, scoring one run on three hits in the 5th inning. The Big Train looked to have a big 8th inning but only brought home one run on three walks, cutting the lead to 5-1. However, the Redbirds scored two more insurance runs in the 9th inning to go ahead 7-1. In the bottom of the 9th, Wes Rea (Mississippi State) doubled down the left field line, scoring Chris Lewis (Sacramento State), who walked to get on base.  Rea later scored on a passed ball but it was not enough to overcome the large deficit. The Big Train will play the Rockville Express on Thursday night at 7:30 pm.  The loser will be eliminated and the winner will play the Redbirds in the CRCBL Championship.

2014 CRCBL Standings    TEAM W L % GB BIG TRAIN  31 9 .775  - Baltimore Redbirds 25 15 .625 6 Rockville Express 24 16 .600 7 Gaithersburg Giants 23 17 .575 8 Alexandria Aces 23 17 .575 8 Youse's Orioles 18 22 .450 13 Vienna River Dogs 18 22 .450 13 FCA Herndon Braves 17 23 .425 14 D.C. Grays 15 25 .375 16 Baltimore Dodgers 13 27 .325 18 SS-Takoma TBolts 13 27 .325 18