Risk of Low Energy Availability, Disordered Eating, and Menstrual Dysfunction in Female Recreational Runners
As female endurance athletes, we often push ourselves to the limit, striving for that extra mile or faster pace. However, the importance of fueling our bodies properly often gets overlooked, which can lead to Low Energy Availability (LEA) and subsequent health risks. Let’s dive into the findings of a recent study and discuss why adequate nutrition is vital, especially for female endurance athletes.
What Is Low Energy Availability (LEA)?
Low Energy Availability occurs when the energy you consume through food is insufficient to support the demands of your training on top of maintaining basic bodily functions. Chronic LEA can lead to a range of negative health outcomes, particularly for female athletes.
LEA can be linked to:
Decreased athletic performance
Fatigue
Mood changes
Menstrual & reproductive system dysfunction
Increased risk of injury and illness
Brain fog and trouble concentrating
Recent Study Findings: The Prevalence of LEA in Female Runners
A 2024 study published in the Women in Sport and Physical Activity Journal examined the prevalence of LEA, disordered eating, and menstrual dysfunction in female recreational runners. The findings were alarming:
• 53% of participants were at risk for LEA
• 42.5% were at risk for disordered eating
• 61.7% reported experiencing menstrual dysfunction
These statistics highlight that a significant portion of female runners may be putting their health and performance at risk by underfueling, whether it be intentional or unintentional.
Why Is This Important?
LEA is more than just “not eating enough.” It’s a condition that is associated with several other physical and mental health problems, including:
1. Relative Energy Deficiency in Sport (RED-S): A condition that affects multiple body systems, leading to decreased bone density, weakened immune function, hormone imbalances, high risk of injury, and more.
2. Disordered Eating: The desire to maintain a specific weight or body image can often lead runners to develop unhealthy eating habits, increasing the risk of LEA and RED-S.
3. Menstrual Dysfunction: Menstrual irregularities are a red flag indicating that your body isn’t receiving enough energy to function optimally. Common issues include irregular periods or complete absence of periods (amenorrhea).
The Role of Menstrual Health in Athletic Performance
Menstrual dysfunction, such as irregular periods or amenorrhea, is a clear indication of energy deficiency in female runners. The menstrual cycle is a vital sign of overall health and hormonal balance, and disruptions can lead to long-term consequences, including:
• Bone health issues: Estrogen is crucial for bone density. Inadequate estrogen production due to LEA can lead to weakened bones and an increased risk of stress fractures.
• Hormonal imbalances: Hormones like estrogen and progesterone play a significant role in muscle recovery and energy production. Disruptions in these hormones can hinder athletic performance.
How Does LEA Affect Performance?
• Reduced Endurance: Without adequate energy intake, your muscles lack the necessary fuel, leading to early fatigue during training or races.
• Impaired Recovery: LEA slows down the recovery process, making it harder to bounce back after intense workouts or races.
• Increased Injury Risk: With insufficient fuel, your body can’t repair itself effectively, leading to stress fractures, muscle strains, and other injuries. Underfueling also makes it more difficult for your body to recover from injury.
What Can You Do to Prevent LEA?
1. Fuel Your Body Properly: It’s crucial to consume enough calories to meet the demands of both your daily life and your running routine. Aim for balanced meals and snacks that provide carbohydrates, protein, and healthy fats.
• Carbohydrates are the primary fuel for runners and should make up a significant portion of your diet, especially around workouts.
• Proteins aid in muscle repair and recovery. Include sources like lean meats, fish, eggs, beans, and tofu.
• Healthy fats from nuts, seeds, avocados, and olive oil help maintain energy levels and support hormone production.
2. Listen to Your Body: Pay attention to signals like fatigue, mood changes, frequent injuries, or irregular periods. These signs may indicate that you’re not fueling properly.
3. Seek Professional Guidance: Working with a registered sports dietitian can help you develop a fueling strategy tailored to your needs. A sports dietitian can help ensure you’re meeting your energy requirements to support your training and daily life.
Signs You Might Be Experiencing LEA
• Chronic fatigue
• Recurrent injuries or stress fractures
• Frequent illnesses
• Mood swings or irritability
• Menstrual irregularities (e.g., missed or irregular periods)
• Restricted eating habits or fear of gaining weight - if you experience either of these, please reach out to a mental health counselor, therapist, or dietitian with experience in eating disorders and/or disordered eating. It’s okay to ask for help!
How I Can Help You
If you notice any of the signs listed above, it’s time to take a step back and reevaluate your nutrition and fueling strategies. As a registered sports dietitian, I specialize in helping athletes optimize their nutrition to support their training, performance, and overall well-being. Whether you’re dealing with LEA, menstrual irregularities, or just want to ensure you’re fueling properly, I’m here to guide you.
Book a FREE discovery call to connect with me or check out my resources designed to help you fuel smart, stay strong, and prioritize your health as a female athlete!
I also offer several options for counseling, including one-time Fueling & Strategy Sessions, and more long-term Group Coaching and 1-on-1 Nutrition Counseling.
By addressing the various causes of Low Energy Availability, we can empower athletes to fuel properly, optimize performance, and enjoy the sport they love without compromising their health. Remember, the journey to becoming a stronger athlete starts with nourishing your body—inside and out! 🏃♀️🥗