However, I also go one step further. My biochemistry and
clinical background in nutrition has always meant that I have
a real interest in what’s going on within the body. Monitoring
biomarkers or, more simply, blood values of key markers
such as iron, vitamin D and hormones, can tell us about
infl ammation, as well as immune, bone and hormonal health,
which tells us about an athlete’s readiness to train or compete.
Looking at specifi c blood biomarkers can help us get a grip
on what is really going on within the body.Iron
I generally look at haemoglobin, ferritin (iron stores) and
transferrin saturation, which helps to identify absorption of
iron from the gut. It’s important to identify low levels, because
a defi ciency will have a negative impact on appetite, energy
levels and overall performance. It’s also important to look at
all three values for a full picture: values of haemoglobin should
be 14 or above, ferritin 40 or above and transferrin saturation
above 20 per cent in anyone who’s very active.Vitamin D
Th e UK’s drizzly weather isn’t just detrimental to your tan;
studies show the lack of sunlight in winter means vitamin D
defi ciency is common. Th e consequences are low immunity,
low mood and low energy levels. For anyone who exercises on
a regular basis, that means the very real problem of reduced
recovery between sessions and increased muscle soreness.Acceptable levels of vitamin D for the athletic
population should ideally be above 90
nanomoles per litre (nmol/L).Thyroid
Th e thyroid gland is integral to our health
and performance on so many levels. Th ese
levels are of particular interest to me when
I’m monitoring either endurance athletes, or
those doing very heavy lifting. I will look at
the following hormones: thyroid stimulating
hormone (TSH), luteinizing hormone (LH),
follicle-stimulating hormone (FSH), prolactin,
testosterone, and Free T3. When we over-
reach, overtrain and/or under-fuel, we create
more stress to the body. Th is stress has a
negative impact on the pituitary gland, which
can then dial down our thyroid function.
Monitoring TSH can help identify those
at risk, while looking at T3 can indicate low
energy availability. In other words, if T3 is
low we can conclude there’s not suffi cient
energy being taken on board to fuel training
and maintain basic biological processes. Th is,
in turn, can lead to reduction in production
of the sex hormones. Chronically low
testosterone levels, meanwhile, will have
implications on bone, cardiovascular and
immune health, as well as overall mood.
In men, testosterone levels under ten will
mean they are less likely to respond to their
training stimulus – whether that’s strength or
endurance-focused.
Timing and composition of fueling
around training is critical in keeping these
biomarkers in check.“Looking at
specifi c blood
biomarkers can
help us get a grip
on what is really
going on within
the body”
PhotographyShutterstockADVANCED NUTRITION