Iron and Athletic Performance

biomarker testing sport nutrition Jan 28, 2024

Iron, often referred to as the unsung hero of athletic nutrition, plays a crucial role in supporting optimal performance for athletes. While it's well-known for preventing anemia, its significance goes beyond that, influencing various physiological processes that directly impact an athlete's strength, endurance and overall well-being. Here are some of the functions iron plays in the body relative to health and performance.

#1: Oxygen transport and energy production - iron is a key component of hemoglobin, the protein in red blood cells responsible for transporting oxygen from the lungs to the muscles. For athletes, efficient oxygen delivery is paramount during exercise, as it directly affects energy production. Adequate iron levels contribute to improved aerobic capacity, ensuring that muscles receive the oxygen they need to perform optimally.

#2: Mitochondrial function and endurance - iron is essential for proper mitochondrial function, the powerhouse of cells responsible for energy production. Iron deficiency can compromise mitochondrial efficiency, leading to early fatigue and reduced endurance capacity.

#3: Muscle function and recovery - iron plays a vital role in muscle function and recovery. It is a crucial component of myoglobin, a protein that facilitates the storage and transport of oxygen within muscle cells. Optimal iron levels support muscle oxygenation, aiding in faster recovery.

#4: Immune system support - intense training can temporarily suppress the immune system. Iron contributes to the proper functioning of immune cells, helping athletes maintain a robust defense against infections and illnesses.

#5: Cognitive function - iron is necessary for maintaining cognitive function, including focus, concentration and decision-making. Athletes engaged in sports that require a higher degree of mental acuity can benefit from sufficient iron levels to optimize their cognitive performance during training and competition.


In the realm of sports and athletics, where the pursuit of peak performance is constant, the importance of iron cannot be overstated. From oxygen transport and energy production to muscle function and immune support, iron is a foundation for overall athletic well-being. Athletes should prioritize maintaining adequate iron levels through a variety of iron-rich foods. I highly recommend biomarker testing for all athletes, especially when it comes to iron stores.

For more information on biomarker testing at eNRG Performance, click HERE.

If you are an endurance athlete and want to learn the most important biomarkers you should have tested and how to improve each through nutrition and supplementation, refer to my new course, “Biomarker Testing for Endurance Athletes”, found at THIS LINK.





We hate SPAM. We will never sell your information, for any reason.

A Fruity Summer

Jul 14, 2024

Caffeine and Endurance Training

Jul 08, 2024

Top 3 Mistakes of Nutrient Timing

Jul 01, 2024

Vacation Woes? Don't Let the Scale Tip!

Jun 23, 2024