Running can hinder—or encourage—iron absorption. Here’s how to make it work for you.
That’s a problem for a load of reasons: Not only does iron makes it possible for red blood cells to carry oxygen to your muscles to power them, but the vital mineral also plays a role in helping you metabolize carbohydrates—your muscles’ primary fuel source during high-intensity activity, like a track workout—and keeping your immune system humming along.
During the second session, which was 14 days later for the men and 28 days later for the women , they performed an identical run in the afternoon. This time, they consumed their meal and iron-fortified drink either 7.5 hours prerun or 30 minutes postrun to simulate eating an iron-rich breakfast or evening meal on the day of an afternoon run.
They also discovered iron was best absorbed in the morning right after exercise, before hepcidin hit its high point. So by timing your iron intake correctly, it could help optimize the amount of iron you absorb and help break the vicious cycle of iron deficiency.
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