The Anemia is one of the causes of fatigue and reduced physical performance, as it disrupts muscular metabolism due to impaired oxygen transport. In individuals with anemia, work capacity decreases, affecting endurance for physical exertion.

The Iron is one of the micronutrients whose prolonged deficiency leads to iron deficiency anemia. It is essential for oxygen transport in the blood, crucial for aerobic physical activity and concentration. Muscular dysfunction is another consequence of iron deficiency, associated with decreased levels of an enzyme in muscles. Reduced enzyme activity leads to lactic acid accumulation and muscle function impairment.

When facing a challenge like El Cruce in the mountains, it's important to ensure we are not anemic and have sufficient iron reserves. These reserves in the liver are crucial as they produce new red blood cells to meet the high oxygen demands. Therefore, it's essential to assess iron reserves and replenish them if necessary.

CAUSES OF IRON DEFICIENCY:

• Low intake of iron-rich foods with high bioavailability
• Increased iron requirement due to gastrointestinal losses or hemolysis (red blood cell breakdown), sometimes caused by impact during running.
• Women with heavy menstrual periods, vegetarians, vegans, and those on strict diets with limited food variety are at higher risk.

The treatment and prevention of iron deficiency require professional diagnosis based on clinical, hematological, dietary, and medical information, where the expertise of nutrition experts is crucial.

Nutritional interventions to reverse or prevent iron deficiency anemia involve strategies to increase total iron intake and enhance its bioavailability in the diet. Below are details of iron-rich foods and their bioavailability types:

FOODS RICH IN HEME IRON (HIGH BIOAVAILABILITY)

• Lean red meats
• Chicken
• Fish

FOODS RICH IN NON-HEME IRON (LOW BIOAVAILABILITY)

• Egg
• Fortified cereals
• Spinach
• Lentils
• Tofu
• Almonds

The Non-heme iron requires factors to increase its bioavailability, such as vitamin C.

Other micronutrients involved in the development of anemia include Vitamin B12 (critical for vegetarians) and folic acid.

At Equipo nutricional, we have nutritional strategies to enhance iron, vitamin B12, and folic acid bioavailability. These strategies should be integrated into dietary habits and food selection to meet all nutritional goals for better quality of life, enhanced physical and intellectual performance.

In cases where anemia is established or there is deficiency in any mentioned micronutrient, appropriate and timely supplementation will be necessary to reverse or prevent it.

We support you in the nutritional preparation for EL CRUCE so that you arrive in the best possible condition, free from nutritional risks and for your health.

At Equipo Nutricional, we always work to improve your well-being, body composition, quality of life, and enhance your athletic performance.

"Nutrition is also trained."