Recognising and Overcoming Under-Eating: A Guide for Athletes
Under-eating - We all know that nutrition plays a massive role in our performance, but what happens when we're not getting enough? In this blog, we'll explore the signs of under-eating, delve into the Relative Energy Deficiency in Sport (RED-S) syndrome, highlight some red flags to watch out for, and even talk about the often-overlooked indicator for many of us girls: the menstrual cycle…
Consequences and Signs of Under-Eating
The Importance of Proper FuelLing - As an endurance coach, I've seen athletes of all levels push themselves to the limit. And while that dedication is commendable, it's equally important to recognise that proper fuelling is just as crucial as the training itself. Whether you're training for a triathlon, a marathon, or just striving to maintain a healthy, active lifestyle, under-eating can sneak up on you and hinder your progress.
Reduced Performance - One of the earliest signs of under-eating is a noticeable drop in your performance. You might find yourself struggling to keep up with your usual pace or feeling unusually fatigued during workouts.
Persistent Fatigue - Feeling tired all the time? It's not just a sign of a busy life. Under-eating can leave you chronically fatigued, both mentally and physically. you may have heard the terms ‘bonking’ or "hitting the wall" during training sessions, and it's not a pleasant experience.
Increased Susceptibility to Illness - Your immune system relies on proper nutrition to function optimally. When you're not eating enough, you become more susceptible to illnesses and infections.
Mood Swings and Irritability - Feeling more irritable than usual? Under-eating can wreak havoc on your mood. You might find yourself snapping at loved ones or feeling down for no apparent reason. It's essential to consider the role nutrition plays in your emotional well-being.
Poor Recovery - Proper recovery is vital for improvement and injury prevention. If you're not eating enough, your body struggles to repair and rebuild after tough workouts. Your muscles may ache for longer, and injuries might become more frequent.
Actionable Habits: How to Recognise if You're Under-Eating
Now that we've covered some common signs let's talk about how you can recognise if you're under-eating.
Keep a Food Diary - one of the best ways to track your food intake is by keeping a food diary. Write down or use an app to track everything you eat and drink for a week. This simple habit can reveal patterns of under-eating or unhealthy eating habits.
Monitor Energy Levels - Pay attention to your energy levels throughout the day. Are you consistently feeling sluggish, or do you have trouble concentrating? These could be signs of under-fuelling.
Consult a Registered Dietitian or Sports Nutritionist - When in doubt, seek professional help. A registered dietitian or sports nutritionist can assess your dietary habits and provide personalised guidance to ensure you're fuelling your body adequately.
Relative Energy Deficiency Syndrome (RED-S)
What is RED-S?
Now that we've discussed the signs of under-eating, let's delve into a more severe consequence known as Relative Energy Deficiency in Sport (RED-S). This syndrome occurs when the energy intake from food is insufficient to support the energy expenditure required for athletic activities.
How It Affects Athletic Performance
RED-S can have detrimental effects on your athletic performance. You might experience a decline in strength, endurance, and overall fitness. It can become a frustrating barrier to achieving your goals.
Long-term Health Implications
Beyond performance, RED-S can lead to severe health problems. It can negatively impact bone density, hormonal balance, and cardiovascular health. In the long run, it's crucial to address RED-S to avoid these potentially life-altering consequences.
Actionable Habits: Ways to Prevent or Recover from RED-S
Preventing or recovering from RED-S requires a comprehensive approach to nutrition and training.
Eat a Balanced Diet - Ensure that your diet includes a variety of nutrient-dense foods. Carbohydrates, proteins, healthy fats, and plenty of fruits and vegetables should be the foundation of your meals.
Pay Attention to Your Body's Signals - Listen to your body. If you're constantly hungry or experiencing unusual cravings, it might be trying to tell you something. Give it the nourishment it needs.
Adjust Training Intensity and Volume - Sometimes, it's necessary to scale back on your training intensity and volume to allow your body to recover fully. Remember, rest is just as important as the work you put in.
Red Flags to Watch Out For
Frequent Injuries - Injuries can be a sign that something is amiss with your training or nutrition. If you're experiencing frequent injuries, especially stress fractures, it's essential to investigate the root cause.
Changes in Sleep Patterns - Your sleep patterns can be disrupted by inadequate nutrition. If you find yourself struggling with sleep, it could be a red flag worth exploring.
Digestive Issues - Gastrointestinal problems, such as bloating, constipation, or diarrhea, can be linked to poor nutrition. These issues can affect your comfort during workouts and daily life.
Changes in Hair and Skin - Your skin and hair health can be indicators of your overall well-being. Dull hair, brittle nails, or skin problems might be telling you that you need to pay more attention to your diet.
Disrupted Menstrual Cycle (for Both Men and Women) - Here's where we dive into a less-discussed but crucial topic: the menstrual cycle. It's not just for women, folks. Men can also experience hormonal imbalances that can be exacerbated by under-eating.
The Menstrual Cycle in Women - For women, a disrupted menstrual cycle can be a significant red flag. Irregular periods or missing periods altogether can indicate that your body isn't getting the nutrition it needs.
Hormonal Balance in Men - Men, don't think you're off the hook. Hormonal imbalances can affect you too. Changes in testosterone levels and libido can be linked to under-eating.
Actionable Habits: What to Do If Your Menstrual Cycle Is Disrupted
If you're experiencing disruptions in your menstrual cycle or hormonal imbalances, it's crucial to address these issues promptly.
Consult with a Medical Professional - First and foremost, consult with a medical professional who specialises in hormonal health. They can provide guidance and recommend necessary tests.
Adjust Your Nutrition and Training Plan - Work with a registered dietitian or nutritionist to create a balanced eating plan that supports hormonal balance. Adjust your training plan as needed to allow for recovery and healing.
Embrace Self-Compassion and Patience - Remember, healing takes time. Be patient with yourself, and prioritise self-compassion and self-care as you navigate these challenges.
You can use the Harris-Benedict equation as a starting point to estimate daily caloric needs, and then calculate macronutrient requirements for athletes training for different levels of endurance events. To determine macronutrient ratios, we'll assume a balanced diet with the following macronutrient breakdown:
Protein: 15-20% of total daily calories
Carbohydrates: 45-55% of total daily calories
Fats: 25-30% of total daily calories
Athletes can use their estimated daily caloric needs to determine their daily macronutrient intake within the specified ranges based on their training goals, preferences, and individual responses to nutrition. Consulting with a registered dietitian or sports nutritionist for personalised guidance is recommended for fine-tuning your nutrition plan.
Remember, your body is your greatest asset in triathlons and long-distance running. If you suspect you might be under-eating or notice any of these signs and red flags, don't hesitate to take action. PrioritiSe your nutrition, listen to your body, and reach out for support when needed. Together, we'll fuel our passion for endurance sports and achieve our goals while staying healthy and strong.
Stay active, stay fueled, and keep on running!
RELATED POSTS
