Is Your Lack of Fueling Contributing to Injury?

Sep 5

If you’re an athlete or someone who pushes hard in the gym, on a run, or in sports, you’ve likely heard the phrase: “You need to fuel like an athlete if you’re going to train like one.” But what does that really mean, and why is it so crucial?

The Importance of Proper Fueling

Many of us are familiar with the concept of energy balance: the calories we consume should match or exceed the calories we burn. Yet, for athletes and active individuals, this balance is even more critical. Enter Relative Energy Deficiency in Sports (REDs), a syndrome that arises when there’s an imbalance between energy intake and energy expenditure.

REDs can manifest in several detrimental ways:

Sarcopenia: Muscle wasting that can compromise strength and performance.
Osteoporosis: Increased risk of bone breakdown, leading to potential fractures.
Hormonal Imbalances: Reduced hormone function, which can affect everything from mood to reproductive health.
Menstrual Irregularities: Missing periods in females, signaling potential issues with energy balance.
Sexual Dysfunction: Loss of morning erections in males and other sexual health concerns.
Increased Injury Risk: Greater susceptibility to bone stress injuries.
Sleep Disruptions: Negative effects on sleep quality and duration.
Delayed Tissue Healing: Slower recovery from injuries or workouts.
Cardiovascular Issues: Symptoms like dizziness and even passing out.
Performance Issues: Reduced performance and increased risk of burnout during competitions.
Mood Swings: Irritability and mood changes, including feelings of being “hangry.”
Compromised Immunity: Increased risk of illness and slower recovery from sickness.

Beware of Unsustainable Diets

It’s common for athletes to turn to popular fad diets in the hope of improving performance or losing weight. However, many of these diets are not suitable for those who train intensely or frequently. Here are a few that are often not recommended:

Intermittent Fasting: Can be difficult to maintain and might not provide sufficient energy for intense training.
Low Carb (e.g., Carnivore): Restricting carbs can limit energy availability for high-intensity workouts.
Low Fat: Essential fats are crucial for hormone production and overall health.
Severely Low Caloric Intake: Calories below 2000 for women or 2400 for men may not support the demands of regular intense training.

Finding the Right Balance

Everyone’s nutritional needs are unique, influenced by factors such as schedule, food preferences, and individual sensitivities. A good starting point for many athletes is a balanced macronutrient distribution:

25% Protein
30% Fat
45% Carbohydrates

Example Calculation:

Consider Nicole, a 150-pound female who engages in CrossFit five times a week and aims for 10,000 steps on non-training days. Her daily calorie needs might look like this:

Calories: 2,300
Protein: 143 grams
Carbohydrates: 258 grams
Fat: 76 grams

For those with a less active job or fewer training days, calorie needs might be slightly lower. Conversely, if you have a highly active job or exceed 10,000 steps daily, you may need to increase your intake.

Adjusting Your Caloric Intake

If you’re currently consuming 1,500 calories or less, it’s important to increase your intake gradually. Adding too many calories too quickly can cause discomfort and unwanted weight gain. Start by incrementally increasing your intake and monitor how your body responds.

Need Help?

If you’re unsure where to start or how to meet your fueling needs, professional guidance can be invaluable. Adjusting your diet to fuel your training effectively is crucial for both performance and overall health.

Remember: To train like an athlete, you must fuel like one. Proper fueling supports not only your performance but also your long-term health and well-being.