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Err have I missed the point here? Its a bit empty.
Anyway what do I know on the subject ? Err I was asked to volunteer for the "UK Biobank" survey on health so went along in November thinking that the amount of blood to be taken was "a few tablespoons". At the point that they took the sixth test tube of blood out of me I had a bit of a moan to the effect that I was running a trail marathon 3 days later and would quite appreciate having some blood left. The doctor's reaction was to suggest that I ate dried apricots the rest of the week - which I did and which led me to do a little research on the subject.
I found this very useful Link (roll over me to see where I go)
in terms of iron content of food.
And inevitably Link (roll over me to see where I go)
"Plasma volumes will return to normal in around 24 hours, while red blood cells are replaced by bone marrow into the circulatory system within about 3-5 weeks, and lost iron replaced over 6-8 weeks[citation needed]. This recovery process can be accelerated by eating foods high in complex carbohydrates, iron, and other trace minerals."
All i will add is my actual experience, and that is blood donation on a thursday = running out of puff half way through a game of rubgy on the saturday. Prop Forward 25.03.2008
One more "actual experience" anecdote HappyG(rrr) 25/11/08
I try not to give blood less than 3 days before a race e.g. Race on Sat = don't give blood after Wednesday. And I don't train the same night or next day after giving blood. But otherwise, training 48 hours later seems to be fine, for me. And generally... Give Blood! It's a good thing to do!