If you’re constantly striving to lose weight while staying very active, you might be underfueling your body—either knowingly or unknowingly—which can lead to serious consequences. Failing to eat enough to meet both your biological and training demands means you may have just enough energy for activities like lifting, swimming, or running, but not enough to keep your organ systems functioning optimally. This can push your body into a state of low energy availability. This refers to a state in which the “body does not have enough energy left to support all physiological functions needed to maintain optimal health.”
“Your health and long-term well-being are far more important than short-term performance or appearance. Low energy availability (LEA) is a serious condition that can affect not only your athletic career but also your overall well-being and quality of life,” Mary Curristin, a nutritionist at ART Health Solutions, told The Epoch Times. “By prioritizing balanced nutrition, adequate rest, and self-care, you’ll not only improve your performance but also safeguard your mental and physical health for the future.”
Who Is at Risk?
People with a high exercise energy expenditure who don’t adequately increase their food and energy intake appear to be particularly at risk.
Active populations—especially endurance athletes, strength athletes, and those involved in high-intensity training—are vulnerable to low energy availability (LEA), Curristin said. This risk is even greater for individuals focused on weight management, aesthetics, or competing in ‘making weight’ sports like boxing and horse-riding, she explained.
The Consequences of LEA
Julie Stefanski, registered Dietitian Nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times that around 70% of our body’s calorie needs are dedicated to supporting essential functions like breathing, maintaining a steady heartbeat, digesting and absorbing food, and repairing cells and tissues.
“When someone isn’t consuming enough energy, it’s not just weight that’s affected—these critical functions can be significantly impaired, impacting overall health and wellbeing,” she said.
You might assume that being in a state of low energy availability would boost performance, but the opposite is true. Low energy availability negatively affects performance by reducing endurance, muscle strength, and glycogen stores, while impairing concentration and increasing the risk of injury. Injuries and stress fractures are common consequences of LEA.
During low energy availability (LEA), levels of progesterone and estradiol are reduced. Estradiol plays a key role in maintaining bone health by promoting osteoblasts (cells that build bone) and regulating osteoclasts (cells that break down bone). When energy intake is insufficient, these cells can’t function properly, leading to more bone breakdown than buildup. Over time, this imbalance results in bone stress injuries, stress fractures, and an increased risk of developing osteoporosis in the future.
Whether intentional or unintentional, LEA has serious effects on both performance and health, both in the short and long term. It can lead to a slowed metabolism, thyroid suppression, hormonal imbalances, and even mental health disorders.
LEA can also cause a decline in reproductive and thyroid hormones, such as estrogen and testosterone, which negatively impacts metabolism and fertility. Mental health may suffer as well, with an increased likelihood of depression, anxiety, and impaired cognitive function. Additionally, digestive issues can arise, as the body lacks the energy needed for normal gut function, explained Curristin.
LEA Early Signs To Look Out For
Key signs of LEA, according to Curristin, include:
- Unintentional weight loss or difficulty maintaining weight
- Declining performance, coupled with increased fatigue and slower recovery times
- Loss of libido or hormonal imbalances
- Irregular periods – lighter or shorter cycles, or missing one or more periods
- Reduced Bone Health – increased risk of stress fractures
- Weakened Immunity – more susceptible to infections
- Gastrointestinal (GI) distress
- Worsened coordination
- Chronic irritability and hunger (“hangriness”)
What To Do
“To prevent or recover from LEA, it’s important to focus on a few key strategies. Firstly, ensuring adequate nutrition by meeting your energy needs, especially with sufficient carbohydrates, protein and healthy fats, is essential. Incorporating rest days and recovery periods is also crucial to allow the body time to repair and restore and maintain balance,” Curristin advised.
Consuming enough calories is essential, but it’s equally important to ensure adequate intake of macronutrients (carbohydrates, fats, and proteins) as well as micronutrients (vitamins and minerals). The timing of food intake is also crucial. Eating before, during, and after training sessions—depending on the intensity—should be carefully considered.
Energy intake should be increased gradually to the amounts determined by a professional. “At first, energy output and training may need to be decreased to prevent injury and repair the body,” Stefanski said.
Women who exercise should aim for at least 1.6g of protein per kilogram of body weight per day. Make sure to have adequate carbohydrate intake, as not having enough could negatively affect exercise performance by impairing cognition and depleting muscle glycogen, which may lead to fatigue and reduced training intensity. Good fats should make up at least 20 per cent of daily calorie intake, as they are essential for absorbing fat-soluble vitamins (A, D, E, and K) and preventing essential fatty acid deficiencies, which can weaken bones. Lower fat intake is also linked to a higher risk of injury.
“It can take a significant amount of time for athletes to recover from the effects of low energy availability, particularly when it has progressed to the point of affecting bone mineral density,” said Julie Stefanski.
“As the body starts to receive the necessary energy, levels of anabolic and reproductive hormones, such as estrogen, will gradually return to appropriate levels. However, it may take months or even longer for menstrual cycles and bone formation to normalize,” she added.
“It’s important to seriously take the opinion of others into consideration. Whether it’s your registered dietitian, coach, friend, or a family member, if someone is concerned that you’re not eating enough, it’s time to honestly evaluate whether you’re fueling yourself adequately,” said Stefanski.
A version of this article has been published by The Epoch Times.
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