Tailoring Low Energy Availability

Low Energy Availability (LEA) is a concept that has garnered significant attention in the realms of sports nutrition and athletic performance. Primarily, LEA describes a state where an athlete’s dietary energy intake is insufficient to support the energy expenditure required for both training and the normal functioning of the body. While often regarded with caution due to its potential health risks, strategic use of LEA can be beneficial in specific sporting contexts. Here, we explore these scenarios, offering guidance on how nutrition coaches can responsibly integrate LEA strategies into their programming.

Understanding Low Energy Availability

Low Energy Availability (LEA) occurs when an athlete consumes insufficient dietary energy to support the energy expenditure required for health and performance after accounting for the energy spent in exercise. Essentially, it’s the mismatch between an athlete’s energy intake (from food) and the energy expended in exercise, leaving too little energy available for the normal functions of the body.

LEA can be unintentional or intentional. Athletes may unintentionally experience LEA due to high training volumes or inadequate nutritional knowledge or planning. Intentionally, it might be used by athletes trying to manipulate their body weight or composition for competitive advantages in sports where lower body mass or a specific physique is advantageous.

When the body is in a state of LEA, it doesn’t have enough energy to support functions such as hormone production, bone health, recovery, and overall physiological health, which can lead to various negative outcomes, including:

Altered hormonal levels
Impaired metabolic rate
Decreased bone density
Increased risk of injuries and illnesses
Poor performance outcomes

LEA is a significant concern in sports nutrition and health because it can impact both male and female athletes across a variety of sports, particularly those where weight classes or aesthetics are emphasised.

Examination of Low Energy Availability

A comprehensive study by Melin et al. published in the Scandinavian Journal of Medicine & Science in Sport (2023) aimed at dissecting the implications of Low Energy Availability (LEA) on sports performance. The study encompassed a detailed narrative review, collating data from laboratory experiments and observational studies from athletic case studies. The primary focus was on understanding how short-term, medium-term, and long-term exposure to LEA affects both direct and indirect sports performance outcomes.

Methodology

The methodology integrated a multi-faceted approach:

Literature Review: A thorough examination of existing research pertaining to LEA, covering physiological, psychological, and performance-related studies.
Case Studies: Analysis of real-world scenarios where athletes were subjected to different durations of LEA, providing a practical viewpoint of theoretical outcomes.
Experimental Evidence: Controlled lab settings were used to simulate conditions of LEA and assess the physiological changes and their impact on performance metrics like strength, endurance, and recovery.

Results

The study highlighted several key findings:

Short-term LEA: Generally had minimal impact on performance and, in some controlled instances, was shown to improve power-to-weight ratios briefly.
Medium-term LEA: Results were mixed, indicating potential benefits in metabolic efficiency but at the cost of increased risk of injuries and psychological stress.
Long-term LEA: Consistently shown to be detrimental, affecting hormonal balance, metabolic rates, and leading to a higher incidence of stress-related injuries and overall performance decline.

The observational data from athletic case studies particularly underlined the risk of Relative Energy Deficiency in Sport (RED-S), showcasing a spectrum of adverse health outcomes from sustained periods of LEA.

The study concluded that while LEA can be strategically employed in certain phases of athletic preparation, its prolonged use is detrimental and should be managed with caution. It stressed the importance of monitoring athletes’ health closely when employing LEA strategies and recommended a multidisciplinary approach involving nutritionists, coaches, and medical professionals to mitigate potential risks. The overarching recommendation was that LEA should not be a long-term strategy but rather a carefully timed tool to enhance specific performance aspects under professional supervision. This ensures that the health and wellbeing of the athlete are not compromised in the pursuit of competitive advantage.

Strategic Use of LEA

Using low energy availability (LEA) strategically can be beneficial in certain sports contexts, particularly where body composition and weight are crucial for performance. However, it’s important to manage LEA carefully to minimise health risks. Here are some use cases where athletes might benefit from controlled periods of LEA:

Weight-Class Sports: In sports like wrestling, boxing, and rowing, athletes often need to meet specific weight categories. Short-term LEA can be used to achieve weight loss for weigh-ins without significant long-term health impacts, provided it’s followed by proper refeeding strategies.
Aesthetics and Performance: Sports such as gymnastics, diving, and figure skating may emphasise aesthetics alongside performance. Athletes might use LEA to fine-tune body composition to enhance performance and meet the aesthetic demands of the sport.
Endurance Sports: Some endurance athletes use periods of LEA to potentially enhance metabolic efficiency. By training in a state of LEA, the theory is that the body adapts to utilise fat more efficiently as a fuel source, which can be beneficial in long-duration sports.
Peak Performance Phases: Athletes might temporarily use LEA to peak for competition, particularly in sports where a higher power-to-weight ratio can improve performance, such as cycling uphill or long-distance running.
Training Adaptations: There’s some evidence suggesting that training in a state of LEA might enhance certain physiological adaptations, such as increased mitochondrial biogenesis or improved insulin sensitivity. However, these benefits need to be weighed against the potential risks of prolonged LEA.

Important Considerations

Supervision: Any strategy involving LEA should be supervised by sports nutrition professionals to ensure that the athlete’s dietary intake supports their health and performance goals without causing harm.
Timing and Duration: The timing and duration of LEA should be carefully planned to minimise disruptions to the athlete’s health and performance.
Health Monitoring: Regular monitoring of health markers, such as bone density, hormonal profiles, and cardiovascular health, is crucial when implementing LEA strategies.

While LEA can be used as a tool in certain contexts, it’s essential to approach its use cautiously and with professional guidance to avoid the negative health outcomes associated with prolonged or severe energy deficits.

Fitness professionals might find controlled LEA useful in several contexts:

Weight-Class Sports: Athletes in sports such as boxing or judo often need to meet strict weight categories. Controlled short-term LEA can help achieve necessary weight loss without long-lasting health impacts.
Aesthetic Sports: In disciplines like gymnastics or bodybuilding, where physique plays a role in scoring, LEA can help athletes achieve the desired body composition.
Endurance Sports: Some endurance athletes use LEA to enhance fat metabolism, which can be beneficial during prolonged physical activities.
Performance Peaking: Athletes may enter periods of LEA to optimise their power-to-weight ratio for key competitions, such as cycling or climbing.

Integrating LEA in Nutrition and Exercise Programming

When considering the incorporation of LEA into an athlete’s regimen, it is crucial to approach with care and professional oversight. Here are some guidelines:

Health Monitoring: Before initiating an LEA protocol, conduct a thorough health evaluation. Monitor bone density, hormone profiles, and overall wellbeing throughout the programme.
Periodisation of Nutrition and Exercise: LEA should not be a constant state but rather strategically planned around the athlete’s training phases. Here are two periodised plans tailored for different outcomes:
- Scenario 1: Weight-Class Athlete (e.g., Boxer)
  - Off-Season: Focus on maintaining a balanced energy availability to support training gains and overall health.
  - Pre-Competition: Gradually introduce LEA to achieve the competition weight. Ensure nutrient density is high in diets to preserve muscle mass and recovery.
  - Refeeding Post-Weigh-In: Immediately after weigh-in, prioritise glycogen replenishment and hydration to ensure optimal performance on the competition day.
- Scenario 2: Endurance Athlete (e.g., Marathon Runner)
  - Base Training Phase: Ensure adequate energy availability to support high mileage and recovery.
  - Pre-Competition: Introduce short periods of LEA to enhance fat oxidation. These should be carefully timed and not coincide with the highest volume training weeks.
  - Tapering Phase: Return to balanced energy availability to ensure glycogen stores are optimised for race day.
Education and Communication: Continuously educate athletes on the risks and signs of prolonged LEA. Open lines of communication are vital to adjust dietary intake based on training load and physiological cues.
Collaboration with Dietitians: Work in conjunction with registered dietitians or sports nutritionists, especially when implementing complex strategies like LEA.

While LEA can be a potent tool in specific scenarios, its application must be handled with the utmost care to avoid detrimental health effects. We must ensure that any use of LEA is strategic, monitored, and tailored to the individual needs of the athlete. With proper management, LEA can be an effective component of an athlete’s broader nutritional strategy, supporting them in achieving peak performance while maintaining health.

Reference

Melin, A. K., Areta, J. L., Heikura, I. A., Stellingwerff, T., Torstveit, M. K., & Hackney, A. C. (2023). Direct and indirect impact of low energy availability on sports performance. Scandinavian Journal of Medicine & Science in Sports, 2023(1), 1-35. Click here to review the full research article

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