Why Energy Availability and Carbs Matter for Female Athletes
As endurance athletes, we strive to push our physical limits – but we can’t do this without adequate fuel on board. Energy availability (EA), which refers to the balance between energy intake and expenditure, is a crucial component of performance and overall well-being. This blog post dives deep into a recent study by Vardardottir et al. (2024) that explores the connection between EA, carbohydrate intake, and the development of Relative Energy Deficiency in Sport (RED-S) in female athletes.
What is RED-S and Why Should We Care?
To function optimally, your body needs enough of the right fuel. RED-S can occur with chronic underfueling, leading to a breakdown in various physiological and psychological functions. It can manifest in a range of issues, including:
Hormonal imbalances: Disruptions in menstrual cycles, bone density loss
Decreased immunity: Increased risk of illness and infection
Psychological distress: Fatigue, low mood, difficulty concentrating
Impaired athletic performance: Decreased endurance and power, slower recovery times
The Importance of Energy Availability
Energy availability (EA) refers to the balance between calories consumed (energy intake) and calories burned (energy expenditure). When energy intake consistently falls below expenditure, your body enters a state of low EA. This study by Vardardottir et al. highlights the critical role of EA in preventing RED-S in female athletes.
The Research: Diving into the Data
The study investigated the dietary patterns and health of 41 female athletes from various sports. They tracked their food intake and training for a week, and researchers categorized the athletes into four groups based on their EA and carbohydrate intake:
Sufficient EA + Sufficient Carb Intake: This group represented the ideal scenario, with adequate energy intake and carbohydrate consumption.
Sufficient EA + Low Carb Intake: These athletes had enough overall calories but potentially limited carbohydrate intake.
Low EA + Sufficient Carb Intake: This group didn't consume enough total calories but may have had adequate carbohydrates in their diet.
Low EA + Low Carb Intake: This group fell short on both total calorie intake and carbohydrate consumption.
Results: Unveiling the Connections
The results shed light on the significant impact of EA and carbohydrate intake on athlete health:
Athletes in the Sufficient EA + Sufficient Carb Intake group reported better sleep, higher energy levels, and faster recovery compared to the other groups. They also had adequate levels of Vitamin D, a crucial nutrient for overall health and bone health.
The Low EA + Low Carb Intake group displayed the most concerning symptoms. They reported worse sleep quality, lower energy levels, and delayed recovery. Notably, they also scored higher on an eating disorder questionnaire, suggesting a potential risk of disordered eating behaviors.
Low carb intake was often accompanied by insufficient intake of other macro- and micronutrients that are needed for optimal training adaptation and overall health.
The study suggests that low EA combined with low carbohydrate intake poses a significant risk for female athletes. This combination appears to not only contribute to RED-S symptoms but is also associated with increased risk of disordered eating tendencies and inadequate intake of other essential nutrients.
The Takeaway: Fueling Performance and Preventing RED-S
This research reinforces the importance of prioritizing optimal energy availability and carbohydrate intake for female athletes. Here are some key takeaways:
Don't Skimp on Calories: Aim for a balanced diet with sufficient calories to meet your training demands.
Carbohydrates are Champions: Carbs are your body's preferred fuel source for exercise. Include plenty of grains, fruits, and vegetables (the starchy ones!) in your diet to support carbohydrate intake.
Seek Professional Guidance: A registered sports dietitian can help you create a personalized nutrition plan that ensures adequate energy and carbohydrate intake to help optimize your performance.
Listen to Your Body: Pay attention to your energy levels, sleep quality, and recovery. If you're experiencing RED-S symptoms, consult with a healthcare professional or a sports dietitian.
By prioritizing proper fueling and seeking professional guidance when needed, you can minimize your risk of RED-S and optimize your performance as an endurance athlete. Remember, your body needs optimal fuel to perform at its best and help you reach your full athletic potential.
Based on: Vardardottir, Birna & Gudmundsdottir, Sigridur & Tryggvadottir, Ellen & Olafsdottir, Anna. (2024). Patterns of energy availability and carbohydrate intake differentiate between adaptable and problematic low energy availability in female athletes. Frontiers in Sports and Active Living. 6. 1-13. 10.3389/fspor.2024.1390558.