Dr. Rios?....
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dr_rios_ec posted 2 years ago.
Hello Kevo:
Surely you have a low hemoglobin concentration...well said it...borderline...not anemic...but almost.
Now, that is not a rare finding among athletes, particulary endurance athletes...and of course have no fear of those numbers because they are easily correctable....
Iron supplement...first step very well done....now here is the trick, that you probably know already....take your iron supplement with a tall glass of orange juice...why? Acid from citrics help to promote the absortion of iron in the gut...so always take your supp with a good glass of OJ, Lemonade, Tangerine...
Keeping the supplement in subject, is always good to remind you, that take what the bottle says, and no more...iron supplements in excess sometimes are troublesome...particulary GI distress...so take it as prescribed...
Now the other thing that you have to put emphasis is your diet...LOTS OF GREENS....pleeennttyy..they make a huge difference, they are great source of iron...and healthy...meats also, but GREENS have to be at the top of your least...try to have as many servins as possible...and keep the citrics handy...like a nice orange close, so you system is in optimal condition to absorb the iron...
Now...keep in mind my good friend, that your low hemolobin is not going to be in good numbers in quite some times...3 to 6 months really..but with what you have, from there is a good start...
Be aware if you start feeling lack of energy...more than before...particulary....
More than that...you´ll be just fine...
So...best wishes from this side...and is my pleasure to be able to give a little hand to my fellow triathletes and friends...
Be here any time..
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
815
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dr_rios_ec posted 2 years ago.
One more thing...
I would not recommend any other supplemet, like B12, or something else...stick with what you have now...take close attention to your diet...and you´ll be just fine...
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
815
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1169 days
dr_rios_ec posted 2 years ago.
Hey Kevo, here is a nice piece of information about Iron...
Hope this helps a bit more...
http://ironman.com/training/nutrition/do-you-have-the-metal-to-endure
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
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1622 days
Kevo posted 2 years ago.
It is really good that you are here in this forum. My doctor has no idea about triathlons or endurance events and it is very nice to be able to get a "second opinion" from a fellow triathlete. Your advice has been very welcome and very helpful! Thank you very much!
"You can quit and they don't care, but you will always know."
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sldotter posted 2 years ago.
Good advice all of that is right on point.
Iron comes from many food sources. Meats, fish and poultry are the best sources. However, some vegetables, and enriched or fortified grain products can also provide iron in small amounts. The body absorbs iron better when eaten with foods that contain vitamin C. Likewise, certain foods, such as calcium phosphate salts and tannic acids (found in tea and coffee) decrease the absorption of iron.
BOOSTYOUR IRON INTAKE
Choose foods from the “Good Sources of Iron” listed below.
1. When selecting breakfast cereals, choose one fortified with at least 25% of the Daily Value for iron.
2. Cook in cast iron pots and pans. This will
increase the iron content of foods and is
not harmful.
3. Avoid drinking tea or coffee with meals.
4. If you take a calcium phosphate type
supplement, do not take with meats.
5. Include meat, poultry or fish along with
a food high in vitamin C at each meal.
FOODS HIGH IN VITAMIN C
Broccoli, Orange juice, Brussel sprouts, Oranges,
Cantaloupe, Strawberries, Cauliflower, Sweet potatoes, Cranberry juice, Tangerines, (fortified with vitamin C) Tomato products, Grapefruit, Turnip greens, Grapefruit juice, Vegetable juice
The Recommended Dietary Allowance (RDA)
of iron for adults under 51 years of age is
8 mg for men and 18 mg for women.
Iron content in common food products. Listed in mg
BREADS/CEREALS
Cream of Wheat 6 oz 8.1
Raisin Bran 3/4 cup 13.4
40% Bran Flakes ½cup 6.7
Whole wheat bread 1 slice 0.8
White bread, enriched 1 slice 0.8
Rice, enriched ½cup 0.5
Pasta, enriched ½cup 0.6
MEAT/FISH/POULTRY
Beef or veal 3 oz 2.8
Calf liver 3 oz 12.1
Chicken liver 3 oz 7.6
Pork (fresh and cured) 3 oz 1.0
Chicken or turkey 3 oz 1.1
Oysters (raw) 3 oz 4.3
Tuna (water packed) ½cup 1.8
VEGETABLES/ FRUITS/ BEANS
Dried apricots 4 halves 0.7
Kale ½cup 0.6
Kidney beans ½cup 2.5
Pinto beans ½cup 2.7
Prunes 4 0.8
Prune juice ½cup 1.5
Raisins 2 tbsp 0.6
Spinach ½cup 0.9
Turnip greens ½cup 0.6
Sorry about the length but that may give you some specific examples of things to try.
Trevor Douglas YOU ARE AN IRONMAN!
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jmruns430 posted 2 years ago.
One thing about taking an iron supplement. Your body has limitations as to what it can absorb at one time. One thing about endurance athletes is that you put stress on your body so that it doesn't always absorb all the nutrients that you feed it. A few helpful tips that I got concerning iron when I was first told I was slightly anemic a few years ago.
Don't take your supplements with coffee or high fiber meals, they tend to get passed through. Don't take iron with calcium or magnesium, this has negative effects for adsorption of all 3 minerals (if your multi vitamin has both calcium and iron in significant quantities, its probably not a good one).
Don't take all your vitamins at once. I was recommended to cut my iron complex tablet in half (one has 150% of my RDA) and take 2 or 3 half tablets with easily digested foods throughout the day.
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dr_rios_ec posted 2 years ago.
This is why I love this forums...great oportunity to share info and knowledge....
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
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beads1985 posted 2 years ago.
It is good to have a Doctor in the Trifuel house.
I wonder if my insurance would cover a visit to your office.
I should check if you are in my network :D
Nothing to it, but to do it
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dr_rios_ec posted 2 years ago.
My good friend...
How could I ever charge anything to this fine group of athletes and friends....My joy and pleasure!
Besides...I am the one who learns the most from all of you...I just put here and there my two cents!!!!
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
After a physical by my general physician I found out that I am borderline anemic. I was told my hemoglobin is 13.8 and hematocrit 40.2. They basically said I need more iron. I have purchased an iron supplement 18g once a day. My question is, should I be doing anything else other than "just" the iron supplementation? I have come to find out that my multi-vit contained no iron, thus the iron supplement. Would additional B12 help? Anything else you reccomend? Thanks!
"You can quit and they don't care, but you will always know."