30 Apr Iron and Fuel—Ready for the Season?

Ed Kornoelje DO
Sports Medicine|University of Michigan Health-West

I always struggle a little bit trying to figure out what type of information you all are looking for. Everyone is a little different, so there is a good chance someone out there learns something from the topics I write about, but I’m a big “bang for your buck” guy—I’d like as many people as possible to learn at least one thing from each article.

And how much info on what we do to add as well? I want everyone to know what we do and how to find us without sounding like a commercial. With all that in mind, here we go!

Let’s get the ad out of the way—and it comes by way of a couple different athletes over the last few weeks who said “I wish I would have come to see you first.”

Are we the only place in town who see athletes—no.

Do we get it right every time—pretty close.

Will you be seen by the most experienced group of sports docs in the area? For sure.

Our commitment to endurance (and all) athletes on the course and in the office is second to none. We hope you don’t need to see a sports doc, but if you do come and see us (www.umhwest.org or 616-252-7778).

Ok—what’s next? How about a short update on ferritin. I am currently at my annual sports med conference and guess what—ferritin was one of the key topics. I am not going to put my entire article here What is Ferritin and Why Should I Care?  but suffice it to say that ferritin (storage iron) is hugely important for oxygen transport (which our muscles need while exercising), and if you are not getting it checked regularly (and your doctor knows that you want it above 50) you are likely not feeling or performing your best. Oh, and this is another thing you can see one our sports med docs about—not just if you are injured.

What about a few fueling tips for endurance athletes? Focusing on the macronutrients (carbs, fats and proteins), is it better to eat all day or have a few larger meals? In general, the thought process is that eating through the day is better than larger discreet meals. Blood sugar remains stable, glycogen stores are replenished and by not going more the 4-5 hours (3-4 even better) without food, there is less muscle breakdown.

Larger carbohydrate rich meals the day or two before a race are important as well—while the night before pasta dinner can be helpful, it is much more effective if there has been a carbohydrate build for a few days leading up to the event. And protein and carbs after a workout are important as well—if you’re a fan, chocolate milk works great.

So there you have it—a little on ferritin, protein and carbs. Feel free to reach out if you have questions on any of this or if you have ideas on topics for future articles. And see you at some races!