You know that food is the fuel for the body to function, right? And with the increase in volume and intensity in training (along with work, routine, social life...), it's necessary to provide even more fuel! The "lack of fuel" is known as low energy availability, and in this post, I, Gabi, will talk about the effects and consequences (which are numerous and negative) of this condition.
Low energy availability is a phenomenon that occurs when a person's caloric intake is insufficient to meet the body's energy needs, resulting in a negative energy balance. This imbalance can be caused by extreme dietary restrictions, inadequate diets, excessive physical activity, or even eating disorders. One of the most evident impacts is weight loss and reduction of muscle mass, resulting from the breakdown of muscle proteins for energy. This reduction in muscle mass compromises strength and the ability to perform physical activities, negatively affecting athletic performance and, of course, quality of life.
Furthermore, low energy availability is associated with a range of health problems. Reduced caloric intake can lead to deficiencies in essential vitamins and minerals, weakening the immune system and increasing the risk of infections. It can also cause hormonal disturbances, affecting the regulation of the menstrual cycle in women, which can result in amenorrhea (absence of menstruation), osteoporosis, and other bone health issues.
Another concerning effect of low energy availability is cognitive impairment. The lack of energy available to the brain can result in difficulties with concentration, memory, and decision-making, negatively affecting professional performance and clearly athletic performance. This is exactly the opposite of what we want. After all, sports are meant to be something healthy, not the other way around.
Studies have also shown that low energy availability can lead to changes in metabolism, such as a reduction in basal metabolic rate, which is the amount of energy the body burns at rest. This is because the body is so intelligent that it knows it cannot "spend" too much, considering it is "receiving" little.
“How do I know if I have low energy availability?”
It can be difficult to identify on your own, as the symptoms are not always immediately obvious. There are signs and symptoms that may indicate the presence of this issue, some of which include:
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extreme fatigue; decreased performance; menstrual disturbances; mood changes; reduced bone density.
To avoid the adverse effects of low energy availability, it is essential to maintain a balanced diet that meets the body's energy needs, taking into account physical activity, volume, intensity, and, of course, daily routine. It's important to be aware of the signs and seek medical or nutritional help when necessary.
