In 2003, researchers had trained triathletes run hard for an hour, then ride hard for an hour at the same effort. Running broke down more red blood cells than cycling did. The difference was the pounding of foot strikes.
Red blood cells are where most of your body's iron is stored. Training also costs a little iron in sweat, and for many women, more every month.
Then comes the second hit. In 2022, nutrition researchers measured how much iron trained runners absorbed from a meal after a long run. They took in 36% less than on a rest day. A hormone called hepcidin was up 51%, and it stays high for about 3 to 6 hours after exercise.
