What happens if i workout after giving blood

They should also take extra time to rest between sets or workouts. Fatigue may occur in anyone who donates blood, especially as the body recovers. A person who regularly works out should not expect to operate at peak performance in the 2 days following blood donation. Rest is one of the most important factors in battling fatigue. Taking regular and longer break periods may help with fatigue.

Working out at a lower capacity than usual may also help prevent or minimize fatigue. Symptoms such as dark urine, dry mouth , and dizziness may all be signs of dehydration. A blood donation takes liquid and minerals out of the body. It is important to restore these liquids.

Even before the procedure, most donation centers will advise the person to drink extra water to prepare. After the donation, the center will offer the person fresh juice or water as they recover. The American Red Cross suggest drinking an additional 16 ounces oz of water, equivalent to 2 cups, before the appointment. In the days that follow, liquids are just as important, as they can help prevent dehydration and replenish water and mineral stores in the body.

A good aim is to drink an extra 32 oz of liquids the day after donation. Aside from water, other forms of liquid are important to help provide nutrients and minerals to the body.

It is also important to avoid alcoholic beverages for at least the first 24 hours. Avoiding products containing caffeine may also aid recovery. The American Heart Association AHA note that caffeine is a diuretic and may actually cause the body to lose more fluids.

Blood donation also causes a loss of iron-rich hemoglobin in the blood cells. This causes decreased oxygen supply to the muscles and the rest of the body. To avoid this after affect of blood donation, it is important to replenish the iron levels after donating blood. It is recommended by the National Institutes of Health that all the blood donors consume foods rich in vitamin C and iron after blood donation, so that their iron levels can get back on track.

When your iron levels are at an optimum level, then it also helps with other after effects of blood donation like fatigue. There are some blood donors who can benefit from taking an iron supplement daily so that they have sufficient iron in their body.

The necessity of this will be decided by their doctor. Athletes or people who perform heavy, rigorous workouts or physical activity daily should ideally donate blood when it is suitable or appropriate for their workout schedule. Athletes can donate blood on their off day or at the start of their break period. This will give their body some time to recover after donating blood. Even if athletes are donating blood during their lax schedule; it is equally important that they do not jump back immediately to sports or exercise after blood donation and start on their exercise regime gradually and monitor themselves for anything wrong with their body when working out.

If the sports person is feeling extremely dizzy , fatigued then they need to stop working out and lie down or sit and rest until these feelings pass. Never ever should a blood donor try to continue exercising through these symptoms, as this will result in fainting, falls and loss of balance, which can prove to be very dangerous.

Platelets restore next, within a hour period The oxygen carriers or RBCs — unfortunately for athletes - are the slowest to regenerate, taking four to six weeks to fully rebound 9. Several studies have reported significant drops in performance measures from 24 hours to two days post-donation in active young adults, including VO 2 max, work rate 4,5,6,7 , and time to exhaustion 5.

Dellweg et al. Both factors contribute to an overall decrease in VO 2 max. Donating blood in some cases may also negatively effects iron status. In a study conducted with Saudi men, subjects showed significant reductions in serum ferritin levels if they donated one unit of blood ml times per year 8. Another way to reduce your risk is by taking extra care to get enough iron in your diet.

Judd et al. While that timeframe may not feel too exhaustive considering the Red Cross suggests weeks for full RBC regeneration 9 , training nearly one month at reduced capacity would almost certainly negatively impact future performances.

Jena Walther, MS 0. Red Blood Cells Red blood cells support metabolism by delivering oxygen O 2 to working tissues, and the integrity of your O 2 delivery system predicts your overall work capacity, or VO 2 max 5.

RBCs have a short shelf-life of 42 days, which underscores the need for regular donation 9. Plasma Plasma is the water-based netting that contains all of the other blood parts: red and white blood cells, platelets, and proteins. Platelets When a blood vessel is damaged, platelets gather around the injury site, and activate plasma clotting factors to stop the bleeding. Iron-deficiency Donating blood in some cases may also negatively effects iron status.

References Blood facts and statistics. The American National Red Cross. Beforre we get started, why not turn your passion for health and fitness and enquire about OriGym's Gym Instructing Course or Level 3 Diploma in Personal training. These benefits of donating blood are also good for those who are obese, as regular donation will allow them to lower their risk of cardiovascular disease and other health issues as well as losing weight as long as they follow a healthier lifestyle alongside this.

Should athletes donate blood? This is a question that solely depends on the individual and their needs. The reason that there is a drop in endurance after giving blood is quite simple. Oxygen is carried around the body within the blood, and is what makes our muscles work.

Red blood cells are what carries the oxygen around within the bloodstream, and iron is responsible for their production. If athletes experience an iron deficiency which giving blood can cause , then their performance is affected; less oxygen makes it to their muscles.

Performance can be down for up to a month after donation due to this loss of red blood cells, as it takes a while for the body to generate more especially with the drop in iron. In a nutshell, waiting around three months between blood donation and competition can mean that the athlete can donate without hindering their performance or fitness recovery after giving blood. If not then they might want to re-think, or decide to donate less often. Become a Personal Trainer with OriGym!

Haemoglobin is simply a protein within your red blood cells that helps to carry oxygen throughout your body. Having iron deficiency and a low haemoglobin count are closely linked, as iron is what produces the red blood cells, which contain haemoglobin. Why not take a look at our Personal Trainer Meal Plan article for ideas on foods rich in iron, as well as foods that help you to absorb it.