Key Topics Covered
Today, we will be exploring Relative Energy Deficiency in Sport, or REDs, and diving into the concept of Low Energy Availability (LEA).
Downsides of Low-Energy Availability
- Loss of menstrual cycle.
- Decreases in bone mineral density.
- Reduced aspects of recovery such as muscle protein synthesis.
- Higher frequency of illness & injury.
- Reduced metabolic rate.
These are the common factors we identify with Low-Energy Availability (LEA) but there are many other factors that coincide with REDs or LEA. Some of these downsides of LEA can be quantified such as loss of menstrual cycle and bone mineral density and are easy to support with research. However, other downsides of LEA such as gastrointestinal symptoms can be difficult to measure.
The mechanisms do make sense, for example, how the body spends fewer calories on digestion, in the presence of gastrointestinal symptoms but it is harder than you would expect to back this claim up without delving into areas such as eating disorder research.
How We Measure It (And Flaws in How We Measure It)
- Energy Availability = Energy Intake minus Exercise Energy Expenditure divided by fat free mass.
- LEA is typically defined as <30kcal/kg FFM / day.
- Flaw #1: An oversimplified way of thinking about this could involve ignoring that we can access our fat stores for energy.
- Flaw #2: Underreporting is an issue and individuals can be mistakenly be “diagnosed” with LEA.
Short/Adaptable vs Long Term
- One big thing to be aware of is that if you got too caught up with the equation, it could make you scared to ever go into a calorie deficit.
- Very clearly, many athletes actually go into a state of LEA at various points and no noticeable issues arise.
- Short durations are typically less of an issue than longer ones and some people are more adaptable than others.
For example: Consider an athlete who displays signs/symptoms of LEA when placed in a moderate deficit. This athlete would routinely lose their period. Compared to other athletes where they can be placed in more aggressive calorie deficits and no issues would occur. So there are other factors play into LEA. For this athlete, we would theorise that their living a very stressful life and anxiety probably adds to the overall stress on the body and once combined with LEA and an intense training load, these issues present at a faster rate, than is expected in most cases.
What to Do if You Are Experiencing Symptoms of LEA?
- The simple answer would be to eat more or do less training.
- If the logistics of eating are an issue, we would suggest focusing on more calorie-dense foods.
Summary
Addressing LEA and REDs promptly can help restore energy balance, prevent further complications and improve performance and overall wellbeing. If you would like more information regarding LEA and REDs ensure you reach out to a dietitian or GP and we also have relevant blog posts on our website if you would like to check these out.
Relevant Blogs/Research
Relevant Blogs:
- What RED-S is and How to Manage It | Ideal Nutrition
- 5 Helpful Tips for If You Struggle to Eat Enough Calories
Relevant Studies: