Low Energy Availability (LEA) and the Impact in Active Women
Relative Energy Deficiency in sport is a particular concern among many female athletes. Also known as Low Energy Availability (LEA) or (RED-S), this occurs when energy output is exceeding energy intake leading to physical and psychological health problems the longer it goes on.
RED-S is defined as a state of impaired physiological functioning caused by (chronic) relative energy deficiency, and includes, but not limited to a lowered metabolic rate, loss of menstrual function, impaired bone health, immune function, protein synthesis, cardiovascular health, and a reduction of exercise performance and recovery.
RED-S can present itself as:
Irregular or absent menstrual periods
Bone loss
Stress fractures
Muscle and tendon injuries
Cold intolerance
Slow heart rate
Low blood pressure
Weight loss
Chronic fatigue
Poor exercise performance/recovery
Insomnia
Trouble concentrating
Constant thoughts about food
Hair loss/thinning
It is important to note, that males can also experience the negative health effects of under fueling (Listen to Alex’s Story) just as well as active females. Prolonged calorie restriction can lead to a reduction of serum testosterone levels from being at a low body weight, being too lean, malnutrition and excessive exercise. Studies have highlighted the presence of LEA in some male athlete populations, but there appears to be a higher prevalence among female athletes.
RED-S does not just effect elite athletes, it can occur in anyone with inadequate intake in relation to their energy expenditure. Consuming too low carbohydrates before, during and after training can reduce the amount of available glycogen (aka energy) needed to support training in addition to basic bodily functions such as menstrual function, digestive function and cognition.
I work with many active individuals that are dealing with symptoms that they do not realize are the results of LEA. Recognizing these symptoms within your body could help you determine the issue prior to suffering bone stress injuries or getting the point of hypothalamic amenorrhea (losing your menstrual cycle).
In my private coaching, I help women with fueling their body to support their goals & lifestyle so they can prevent and/or heal from the negative health effects caused from past dieting or restrictive eating. If you need more help with understanding your nutrition needs without tracking, want to gain your period back, or want to perform better with your fitness goals, you would be a great fit for what we teach inside Nourished to Thrive!
How Tori Got Her Period Back & Improved Her Relationship with Food and Exercise
