What Does Eating Enough Look Like? A Guide for the Busy Female Endurance Athlete
Ever lace up your shoes, head out for a run, and feel sluggish halfway through? Or maybe you're constantly battling fatigue and injuries. If you're a female endurance athlete who has experienced any of these things, you might be surprised to learn you're not eating enough.
A 2022 study [1] revealed a concerning truth: a whopping 65% of female endurance athletes are at risk of low energy availability (LEA). Let's break that down. LEA occurs when there's a chronic imbalance between the calories you consume (energy intake) and the calories you burn (energy expenditure). This can lead to a dangerous condition called Relative Energy Deficiency in Sport (RED-S), in which various bodily systems become derailed due to lack of energy needed to function.
RED-S isn't something to take lightly. It comes with a laundry list of negative effects, including:
Increased cortisol (stress hormone)
Disrupted sex hormones
Loss of period (amenorrhea)
Weakened bones
Mental health struggles
Subpar performance
Yikes! So, how do we avoid this energy black hole called RED-S? The answer lies in good fueling practices.
Fueling Your Engine: A Practical Guide for Endurance Athletes
To run smoothly and efficiently, your body needs the right fuel. Here are some key strategies to ensure you're powering your workouts and staying on top of your game:
Eat Frequently: Aim for meals and snacks every 3-4 hours. This could look like 3+ meals with 2-3+ strategically-timed snacks throughout the day.
Pre and Post-Workout Meals: Don't neglect these crucial windows. Have something to eat before and after every workout. If your session stretches beyond 60 minutes, consider incorporating a mid-workout snack as well.
Breakfast is King (or Queen): Fueling up within an hour of waking (and before that tempting cup of coffee) is essential. Early morning runners can benefit from a smaller pre-run breakfast followed by a more robust one afterwards.
Listen to Your Body (Not Just Your Stomach): Hunger isn't always the best indicator of your body's needs. Sports nutrition isn't about waiting for hunger pangs to strike.
Don't Ignore Hunger Pangs: On the flipside, if you're feeling hungry, don't wait until "lunchtime" rolls around. Your body is sending a clear message: it needs fuel!
Liquid Fuel: Struggling with solid food? Opt for nutrient-dense liquid options like smoothies, juices, or protein shakes.
Prioritize Protein and Carbs: If you find yourself getting full quickly, eat the protein and carb-rich foods on your plate first. Fiber-filled vegetables can wait, as they fill you up faster.
Be Prepared: Keep emergency granola bars or other non-perishable snacks in your car for quick fuel when you’re out and about.
Meal Prep Like a Pro: Save yourself time and ensure you have healthy options readily available by prepping some meals in advance.
These are just the building blocks. For meal inspiration, check out "The Ultimate Endurance Athlete's Cookbook".
Unlocking Your Potential: The Power of Proper Nutrition
Nutrition isn't just about aesthetics or feeling full. For endurance athletes, it's the key to unlocking peak performance. By fueling your body properly, you'll experience:
Increased stamina and endurance
Faster recovery times
Improved immune function
Enhanced mental focus
Reduced risk of injuries
Remember, fueling your body isn't a luxury, it's a necessity. Don't let under-eating hold you back from achieving your athletic goals. Prioritize good nutrition and watch your performance soar!
Want to Learn More?
If you're interested in diving deeper into the world of sports nutrition, here are some additional resources:
The Academy of Nutrition and Dietetics: https://www.eatright.org/ - Find a registered dietitian specializing in sports nutrition near you.
The National Strength and Conditioning Association: https://www.nsca.com/ - Offers educational resources on sports nutrition for athletes and coaches.
Remember: Don't be afraid to seek professional help. A registered dietitian can help you create strategies to meet your specific nutrition needs and training goals.
By prioritizing your nutrition, you're investing in your athletic future. Fuel your body, embrace the journey, and crush those goals!