Are You Running on Empty?

Top 3 Wins in 7 Days

Win 1

Arrive at practice fueled.

Win 2

Recover faster after hard sessions.

Win 3

Cut race-day stomach issues.

THE PROTOCOL

Before

Morning fasted = best absorption for iron supplements

During

Season = get tested at start, mid-season, and end

After

If ferritin <30, see a sports dietitian ASAP

Ask your doctor for a ferritin test (not just CBC)

Target: Females >40 ng/mL | Males >50 ng/mL

Take iron every OTHER day with vitamin C (not with dairy or coffee)

Timing
Guide

BEFORE

Morning fasted = best absorption for iron supplements

DURING

Season = get tested at start, mid-season, and end

AFTER

If ferritin <30, see a sports dietitian ASAP

Audience Focus

Use this as your weekly execution checklist before key training and races.

Mistakes

✗

Only checking hemoglobin — ferritin drops months before hemoglobin does

✗

Taking iron daily (every-other-day absorbs better — the Hepcidin Rule)

✗

Taking iron with breakfast cereal + milk (calcium blocks absorption)

Coach Luke's Tip

"I've had athletes go from 18:00 to 17:15 in the 5K just by getting their ferritin from 15 to 50. It's the easiest performance gain in distance running."

Learn more at aspireperformancerd.com

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The Full Guide

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