Health Markers Athletes Should Track
January 12, 2026
If you're serious about your fitness goals, stepping on the scale shouldn't be your only—or even primary—way of measuring progress. While weight can be one data point, it tells an incomplete story about your health and performance.
Professional athletes know this secret: the most valuable insights about your body come from what's happening beneath the surface.
Franciscan Health sports dietitian Anna Turner, RD, recently shared insights about markers that can mar your athletic performance – and your overall health.
Key Takeaways: Health Markers For Athletes
- If you're serious about your fitness goals, stepping on the scale shouldn't be your only way of measuring progress. While weight can be one data point, it tells an incomplete story about your health and performance.
- Many health issues like iron deficiency, thyroid dysfunction and vitamin D insufficiency can develop silently. Work with your healthcare provider to discuss which lab tests are best for you, based on your personal health history.
- Use your lab results and lifestyle data to create a personal health dashboard. Monitor trends, correlate changes with habits, and address sleep and stress—both critical for long-term performance and vitality.
The Hidden Health Picture
When elite athletes want to optimize their performance, they don't just look at their race times or how much they can lift. They dive deep into comprehensive health assessments that reveal how well their body is functioning at a cellular level. These same assessment tools are available to everyday fitness enthusiasts and can provide game-changing insights for your health journey.
Think of your body like a high-performance car. You wouldn't judge its condition solely by its appearance—you'd want to know about the engine, the transmission, the oil quality, and all the systems working together under the hood. Your body deserves the same comprehensive evaluation.
“There's so much more that goes into the performance of their body other than their weight,” Turner said. “Even if you're a regular person who's working a desk job for 40 hours a week, your performance matters in how you're able to show up for your family or complete health challenges like running a 5K or walking a 5K. Your performance matters, and it matters in all areas of your life.”
Why Annual Lab Work Should Be Non-Negotiable
Here's a startling reality: you can feel "fine" while having underlying health issues developing silently. Iron deficiency, vitamin D insufficiency, thyroid dysfunction and early metabolic changes often present no obvious symptoms until they're significantly advanced. By then, they can seriously impact your energy levels, recovery and overall performance.
Annual lab work acts as your body's report card, helping you catch potential issues early and optimize your health before problems arise. More importantly, it provides objective data to guide your nutrition and training decisions.
Essential Tests for Active Adults
When you schedule your annual physical, discuss with your doctor whether you need a "basic panel" or if other tests should be considered. Testing you may discuss includes:
Core Metabolic Panel
This comprehensive blood test evaluates:
- Blood sugar levels (to catch early diabetes risk)
- Kidney function markers
- Electrolyte balance
- Liver function indicators
A Complete Blood Count (CBC) should accompany this panel to assess your red and white blood cell counts, which can reveal anemia, immune system issues, or other blood disorders.
Thyroid Function Panel
Your thyroid controls your metabolism, energy levels and temperature regulation. Even slight thyroid dysfunction can leave you feeling sluggish, cold or struggling to lose weight despite regular exercise. A complete thyroid panel should include:
- TSH (Thyroid Stimulating Hormone)
- Free T3 and T4
- Thyroid antibodies (if indicated)
Essential Nutrient Markers
Iron and Ferritin: Especially crucial for endurance athletes and anyone doing high-volume training. Iron deficiency is surprisingly common and can cause extreme fatigue that's often mistaken for overtraining. Ferritin measures your iron stores. You can have "normal" iron levels but depleted stores.
Vitamin D3: Despite spending time outdoors, many active people are deficient in vitamin D. This vitamin is crucial for bone health, immune function, and muscle recovery.
Vitamin B12: Essential for energy production and nervous system function. Deficiency can cause fatigue and weakness that exercise alone can't fix.
Magnesium: This mineral supports more than 300 enzymatic reactions in your body, including muscle and nerve function. Many athletes are deficient in magnesium without knowing it.
Additional Considerations Based On Your Health History
Work with your healthcare provider to determine if you need additional tests based on your family history, symptoms, or risk factors. Some active adults benefit from testing:
- Inflammatory markers (CRP, ESR)
- Hormone panels (especially for women with irregular cycles)
- Lipid profiles for cardiovascular health
- HbA1c for long-term blood sugar control
Body Composition Analysis
Forget BMI—it's an outdated measurement that doesn't distinguish between muscle and fat. A DEXA scan or other body composition test tells you:
- Actual body fat percentage
- Muscle mass distribution
- Bone density
This information is far more valuable than your weight alone. You might weigh the same as you did five years ago, but have less muscle and more fat—or vice versa.
Blood Pressure Monitoring
High blood pressure often has no symptoms but significantly increases your risk of heart disease and stroke. Regular monitoring your blood pressure helps catch changes early, especially important as exercise intensity increases.
Bone Density Screening
Especially important as you age, bone density testing can reveal early signs of bone loss. Catching this early allows you to implement strength training and nutritional strategies to maintain bone health.
Creating Your Personal Health Dashboard
Once you have your lab results, don't just file them away. Create a health journal or digital file where you track:
Year-over-year comparisons
Look for trends, not just single abnormal values. Is your vitamin D improving with supplementation? Are your cholesterol levels responding to dietary changes?
Correlations with lifestyle changes
Did adding strength training improve your bone density? Did changing your nutrition plan affect your energy levels or cholesterol? Document what you changed so you can replicate successful strategies.
Seasonal patterns
Some markers naturally fluctuate. Vitamin D might be lower in winter, while certain training phases might affect inflammation markers.
The Sleep and Stress Connection
While lab work provides crucial insights, don't neglect two other vital health markers that significantly impact your results:
Sleep Quality Assessment
Poor sleep affects virtually every health marker—from hormone balance to immune function to recovery. Track:
- Consistent bedtime and wake time
- Sleep duration (7-9 hours for most adults)
- Sleep quality (how rested you feel)
Consider using a sleep tracker or journal to identify patterns affecting your rest.
Stress Management Evaluation
Chronic stress elevates cortisol, which can affect everything from weight management to immune function. Assess:
- Work-life balance
- Social connections and support systems
- Regular stress-relief practices
- Time in nature and for relaxation
Building Your Health Assessment Team
Optimizing your health isn't a solo journey. Consider building relationships with:
- Primary Care Physician: For annual exams and basic lab work
- Registered Dietitian: To interpret nutrition-related lab values and optimize your fueling strategy
- Personal Trainer or Exercise Physiologist: To design training programs that support your health goals
- Mental Health Professional: If stress, anxiety, or other factors are impacting your overall wellness.
Your Health Investment Strategy
Think of a comprehensive health assessment as an investment in your future self. The athlete who trains for 20 years without monitoring their iron levels might suddenly find themselves exhausted and unable to perform. The weekend warrior who ignores gradually rising blood pressure might face a cardiac event during their favorite activity.
Regular health monitoring allows you to:
- Catch problems before they become serious
- Optimize your nutrition and training based on objective data
- Feel confident that your lifestyle choices are supporting your health
- Make informed decisions about supplementation and medical care
Taking Action Today
Ready to take control of your health assessment? Start with these steps:
- Schedule your annual physical and request the comprehensive lab panel discussed above
- Create a health journal to track your metrics, goals and lifestyle changes
- Evaluate your sleep and stress management honestly
- Build your healthcare team with professionals who understand active lifestyles
Remember, the goal isn't perfection—it's progress and awareness. Your body is incredibly complex and resilient, but it performs best when you give it the attention and care it deserves. By monitoring these key health markers annually, you're not just improving your current performance, you're investing in decades of vitality and active living ahead.
