{"id":490623,"date":"2021-11-05T04:00:34","date_gmt":"2021-11-05T11:00:34","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=490623"},"modified":"2021-11-17T13:39:11","modified_gmt":"2021-11-17T20:39:11","slug":"swimming-world-november-2021-presents-nutrition-the-importance-of-iron-low-means-slow-by-dawn-weatherwax","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-november-2021-presents-nutrition-the-importance-of-iron-low-means-slow-by-dawn-weatherwax\/","title":{"rendered":"Swimming World November 2021 Presents &#8211; Nutrition: The Importance of Iron &#8211; Low Means Slow! By Dawn Weatherwax"},"content":{"rendered":"<p style=\"text-align: center;\"><span style=\"color: #000000;\">The latest issue of <em>Swimming World Magazine<\/em><\/span><br \/>\n<span style=\"color: #000000;\">is now available for download in the<\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/vault\" target=\"_blank\" rel=\"noopener noreferrer\"> <strong><span style=\"color: #0000ff;\">Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-november-2021-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #2fbad0;\">Nutrition: The Importance of Iron- Low Means Slow!<\/span><\/h1>\n<p style=\"text-align: center;\"><span style=\"color: #2fbad0;\">By Dawn Weatherwax<\/span><\/p>\n<p>It\u2019s improbable to always know if your physical condition and performance is at an optimal state. Some issues have unspoken outcomes. Your body\u2019s system can be observed by blood testing to help achieve utmost results whether you\u2019re training for a competition, pursuing an individual goal or improving general health.<\/p>\n<p>One of the most common, but silent issues that can arise in swimmers is low ferritin levels.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong>What Is Ferritin?<\/strong><\/span><br \/>\nFerritin is a protein found principally in the liver, skeletal muscles, spleen and bones. It stores iron in these areas so your body can use it in the future. The preponderance of iron stored in your body is found in ferritin. Because of this, the ferritin test is the preferred measurement to determine the amount of iron in your body.<\/p>\n<p><strong><span style=\"color: #2fbad0;\">Why Is Iron So Important to Performance?<\/span><\/strong><br \/>\nIron is a trace mineral that has many important roles. The main ones for sports are getting enough oxygen to the lungs and into the muscles while also supplying oxygen for energy production! Less oxygen and energy production leads to slower times. So, it is a very big deal!<\/p>\n<p><strong><span style=\"color: #2fbad0;\">Signs of Low Iron\/Ferritin Levels in Sports<\/span><\/strong><br \/>\n\u2022 Tired all the time even with proper sleep and calorie intake<br \/>\n\u2022 Struggling during hard sets or repetitive hard practices<br \/>\n\u2022 No energy left\u2014brain wants to go faster, but the body doesn\u2019t follow<br \/>\n\u2022 Shortness of breath during the activity<br \/>\n\u2022 Not recovering as quickly between sets or intense workouts<br \/>\n\u2022 Decreased exercise performance<br \/>\n\u2022 Increase heart rate during activity<br \/>\n\u2022 Headaches<br \/>\n\u2022 Dizziness<br \/>\n\u2022 Anxiety<br \/>\n\u2022 Depression<br \/>\n\u2022 Hair loss<br \/>\n\u2022 Weakness<\/p>\n<p><strong><span style=\"color: #2fbad0;\">Why Is It Detrimental to Check Yearly at an Annual Physical or Health Check?<\/span><\/strong><br \/>\nIron\/ferritin levels usually go down slowly. They might be OK this year, but if you see a downward trend in your lab values the next year, you can quickly make changes in your food intake to start to go upward again. The last thing you want is to start feeling tired and slow. If you get to that point, it takes supplementation, extreme focus on iron-rich foods and TIME to get it back up to ranges that are more ideal!<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2021\/swimming-world-magazine-november-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #0000ff;\"><strong><span style=\"color: #0000ff;\">To read more about the importance of iron and to access delicious iron-rich recipes,<\/span><br \/>\nClick here to download the full November issue of Swimming World Magazine, available now!<\/strong><\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><em>Dawn Weatherwax (RD, CSSD, LD, ATC, CSCS) is a registered\/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go. She is also a board-certified specialist in sports dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association, and she is CEO of Dawn Weatherwax\u2019s Sports Nutrition Academy.<br \/>\n<\/em><br \/>\n<em>Weatherwax brings a comprehensive and unique understanding of the athlete\u2019s body\u2014and its nutritional needs\u2014to those interested in achieving specific performance goals and optimal health. She is also the author of \u201cThe Official Snack Guide for Beleaguered Sports Parents,\u201d \u201cThe Complete Idiot\u2019s Guide to Sports Nutrition\u201d and \u201cThe Sports Nutrition Guide for Young Athletes.\u201d<\/em><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2021\/swimming-world-magazine-november-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"490256\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-november-2021-presents-ana-marcela-cunha-female-open-water-swimmer-of-the-year-available-now\/swimming-world-november-2021-ana-marcela-cunha-female-open-water-swimmer-of-the-year-cover\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER.jpg\" data-orig-size=\"800,1070\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Swimming World November 2021 &#8211; Ana Marcela Cunha &#8211; Female Open Water Swimmer of the Year &#8211; COVER\" data-image-description=\"&lt;p&gt;Swimming World November 2021 &#8211; Ana Marcela Cunha &#8211; Female Open Water Swimmer of the Year &#8211; COVER&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-766x1024.jpg\" class=\"aligncenter wp-image-490256 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER.jpg\" alt=\"Swimming World November 2021 - Ana Marcela Cunha - Female Open Water Swimmer of the Year - COVER\" width=\"800\" height=\"1070\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER.jpg 800w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-766x1024.jpg 766w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-150x200.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-300x401.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-450x602.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-673x900.jpg 673w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-245x327.jpg 245w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-533x713.jpg 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a>\u00a0[PHOTO BY KAREEM ELGAZZAR \/ USA TODAY SPORTS]<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Get <em>Swimming World Magazine<\/em> and <em>Swimming World Biweekly<\/em> FREE When You<\/span><br \/>\n<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/join\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGfwbLD2OaI21g28efcR0DZZlQSOQ\"><em>Become A Member of the International Swimming Hall of Fame<\/em><\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/30-day-digital-membership-to-ishof-with-swimming-world-subscription-download-current-swimming-world-biweekly-and-technique\/\" target=\"_blank\" rel=\"noopener noreferrer\">New! 30 Day Membership to ISHOF <em>AND<\/em> Digital Swimming World Subscription for just $10 a month!<\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/1-year-ishof-family-membership-with-swimming-world-print-and-digital-subscription-perfect-gift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">Want more? Get a 1 Year ISHOF Family Membership With Swimming World Print <em>AND<\/em> Digital Subscription<\/span><i> <span style=\"color: #ff0000;\">Order Now!<\/span><\/i><\/a><\/h3>\n<h2 style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-november-2021-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers can click here to download this issue for only <strong>$5.94<\/strong><\/span><\/a><\/h2>\n<p>&nbsp;<\/p>\n<p>FEATURES<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">012<\/span> 2021 OPEN WATER SWIMMERS OF THE YEAR<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona and David Rieder<\/strong><br \/>\nBrazil\u2019s Ana Marcela Cunha and Germany\u2019s Florian Wellbrock both captured Olympic gold in Tokyo and repeated as the world\u2019s elite open water swimmers in both 2019 and 2021.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">014<\/span> 2021 OPEN WATER HIGHLIGHTS<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona<\/strong><br \/>\nAlthough the Tokyo Olympic Games commanded the spotlight in 2021, there were many other open water highlights throughout the year.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">018<\/span> ISHOF FEATURE: AQUATOTS MURDER CASE\u2014THE KATHY TONGAY STORY (Part 2)<\/strong><\/span><br \/>\n<strong>by Bruce Wigo<\/strong><br \/>\nThis is the second of a three-part story about \u201cThe Aquatots Murder Case\u201d that first appeared in the October issue of Swimming World. It is about Kathy Tongay, a little girl whose father, Russell, had been training her almost from birth to be an expert diver and swimmer. When she died at the age of 5, her father was arrested for murdering his daughter.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">022 <\/span> PERHAPS OVERLOOKED&#8230;BUT NOT FORGOTTEN<\/strong><\/span><br \/>\n<strong>by John Lohn<\/strong><br \/>\nAs we creep closer to signing off on this Olympic year, Swimming World offers a look at six athletes\u2014all members of the International Swimming Hall of Fame\u2014who hold a special place in history, even if they are not always at the forefront of the mind.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">025 <\/span> CONTINUING TO MAKE AN IMPACT<\/strong><\/span><br \/>\n<strong>by David Rieder<\/strong><br \/>\nAnthony Nesty\u2019s accomplishments as a swimmer in the late 1980s and \u201990s made him a national icon. But decades after that, he is still making a huge impact on the sport from a different vantage point\u2014as a coach.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">028<\/span> MENTAL PREP: BEFORE THE BEEP WITH DAVID CURTISS<\/strong><\/span><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">030<\/span> NUTRITION: THE IMPORTANCE OF IRON\u2014LOW MEANS SLOW!<\/strong><\/span><br \/>\n<strong>by Dawn Weatherwax<\/strong><br \/>\nIron is a mineral that directly impacts performance.<\/p>\n<p>COACHING<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">016 <\/span> COACHING IN A CHANGING ENVIRONMENT (Part 1)<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nIn the first of two articles, Swimming World explores how coaches and administrators coped with the recent unpleasantness of COVID-19.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">036 <\/span> SPECIAL SETS: AUDREY DERIVAUX\u2014KILLER QUEEN<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nYoung Audrey Derivaux of Jersey Wahoos has turned in comparable times to the 11-12 age group superstars who have excelled before her.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">040 <\/span> SWIMMING TECHNIQUE CONCEPTS: DISTRUST IN SWIMMING SCIENCE IS NOT A MYSTERY<\/strong><\/span><br \/>\n<strong>by Rod Havriluk<\/strong><br \/>\nThe fact that general scientific information is routinely ignored provides some perspective about the difficulty in applying science to the sport of swimming. While a single technique element cannot guarantee success, American Lydia Jacoby\u2019s Olympic victory suggests that using science can provide a competitive advantage.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">042<\/span> SPECIAL SETS: DANIEL DIEHL\u2014DEFINITELY DRIVEN<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nDaniel Diehl, 15, of the Cumberland YMCA Sea Otters is Maryland\u2019s\u2014and the nation\u2019s\u2014top-ranked male swimmer in the Class of 2024. In recent months, he has either broken or knocked on the door of several national age group records. In October, as the youngest male on the U.S. National Junior Team, he notched seven top 10 individual finishes at the FINA World Cup meets in Germany and Hungary.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">044 <\/span> Q&amp;A WITH SWIM IRELAND\u2019S NATIONAL PERFORMANCE DIRECTOR JON RUDD<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">045<\/span> HOW THEY TRAIN IRISH OLYMPIAN DARRAGH GREENE<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p>TRAINING<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">039<\/span> DRYSIDE TRAINING: BACK TO BASICS (Part 2)<\/strong><\/span><br \/>\n<strong>by J.R. Rosania<\/strong><\/p>\n<p>JUNIOR SWIMMER<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">047<\/span> | UP &amp; COMERS: AVA BUHRMAN<\/strong><\/span><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p>COLUMNS &amp; SPECIAL SECTIONS<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">007<\/span> THE OFFICIAL WORD<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">008<\/span> A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">009<\/span> DID YOU KNOW: ABOUT \u201cDO YOU KNOW THAT&#8230;.\u201d?<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">032<\/span> HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">048<\/span> GUTTERTALK<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">049 <\/span> PARTING SHOT<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, <a href=\"http:\/\/www.ishof.org\" target=\"_blank\" rel=\"noopener noreferrer\">visit us at ishof.org<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The latest issue of Swimming World Magazine is now available for download in the Swimming World Vault! Non-Subscribers Can Download This Issue Here Nutrition: The Importance of Iron- Low Means<\/p>\n","protected":false},"author":5977,"featured_media":490626,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,129810,16],"tags":[65449,52096,54417,129591],"class_list":["post-490623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-dawn-weatherwax-sports-nutrition-academy","category-swimming-world-magazine","tag-dawn-weatherwax","tag-sports-nutrition","tag-swimming-world-magazine","tag-swimming-world-november-2021"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Nutrition: The Importance of Iron - Low Means Slow! 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