Iron Testing Recomendation
Please click this link and read the web page about iron deficiency in female athletes and steps you can take to minimize risk. Checking iron levels twice per year for young athletes, particularly females, is recommended as a preventive measure rather than waiting until symptoms arise.
From the article: “For female runners, ferritin is more than just a lab result. It offers a look into your bodyâs ability to train, recover, and stay healthy. Keeping ferritin above 35 ng/mLâand ideally between 50 and 70 ng/mLâcan support stronger endurance, reduce the risk of injury, and help you show up consistently. By being strategic about when and how you take iron, you give yourself the best shot at thriving through the season.”
When requesting a blood panel, itâs important to ask for âcomprehensive iron panelâ, which should include a Complete Blood Count (CBC) and Ferritin test. For endurance athletes the target for ferritin should ideally be 50 for optimum health and performance, because of the unique demands put on the body.
Fueling for Health and Performance
Runners work hard and need to keep their fuels tanks full. Please review these FASTR handouts for guidance on fueling student-athletes. These resources are extremely helpful and can help ensure student-athletes stay strong and healthy, and are able to perform their best.
Additional Resources for Fueling and Athlete Health
The Stanford Female Athlete Science and Translational Research Program(FASTR) offers extensive information on the topics above and more. The Educational Handouts section is especially helpful.
Recovery 101
Recovery starts immediately after each training session or race and continues for the entire time athletes are not workout out. This includes fueling, hydration, sleep, rest, stretching, and more. Here are a few tips to ensure athletes recover well between bouts of work.
Sleep: This is first, because it’s an absolute must. Athletes should target 9 hours of sleep each night and aim for a minimum of 8. Develop a sleep routine to help aid and stay away from screens at night. They certainly don’t help and make it harder to sleep. SLEEP IS A PERFORMANCE ENHANCER.
Immediately after a workout/run: Take in some calories within 30 minutes to provide your body with some fuel to replenish. Within an hour, it’s important to also east some protein. The body craves calories and protein after work, so it can go to work replenishing depleted resources and build back stronger. We provide snacks at every practice and strongly encourage kids to take advantage.
Meals: Athletes should eat three solidly balanced meals each day. It’s really important to make sure full meals (breakfast, lunch, dinner) ideally have a recommended balance of carbohydrates, protein, vegetables, fats, and fiber.
Snacks: Teenagers burn calories fast, and it’s wise to have good snacks with a balance of carbs and protein available throughout the day to keep fuel tanks topped off.
Hydration: Keep a water bottle with you throughout the day. Drink water regularly and take advantage of water stops during workouts or runs where we make them available. Hydration quenches your thirst, but more importantly, aids in recovery and helps your body function properly.
Balance: It’s also important to live a balanced life. Take your mind away from running and invest in your social side. Hang out with friends, laugh, and have fun however you prefer. Work hard in training, take care of your body, and enjoy the other things that make you happy and unique.