Dr. Sofie Desforges-Bell, ND | C’est La Vie Wellness, Oakville + Mitchell
Energy Availability: The Foundation of Athletic Performance
Whether you’re a competitive cyclist, a weekend warrior, or someone who simply enjoys staying active, one thing is clear: energy availability is the cornerstone of athletic health and performance. Yet, it’s one of the most overlooked aspects of sports nutrition especially in an era where social media is flooded with conflicting advice about fasting, weight loss, and body composition.
What Is Energy Availability?
Energy availability refers to the amount of dietary energy remaining for the body’s physiological functions after accounting for the energy used during exercise. When an athlete doesn’t consume enough calories to support both their training and their body’s basic needs, they fall into a state of low energy availability (LEA) and the consequences can be significant.
The Dangers of Chronic Low Energy Availability
Many athletes, particularly endurance athletes, struggle to meet their daily energy needs. This can happen unintentionally due to the sheer volume of training, or intentionally through restrictive eating habits. Either way, chronic low energy availability can lead to serious health consequences, including hormonal disruption, poor bone health, and impaired recovery.
Interestingly, research has shown that athletes who are in a chronic caloric deficit are not the top performers. In fact, cyclists who intentionally restricted their nutrition to lose weight, sometimes more than 7% of their body weight within five weeks or over a 12-month season, were not among the highest-performing athletes. The idea that “lighter equals faster” is a dangerous myth that can compromise both health and performance.
Fasted Training: Is It Right for You?
Fasted training, also known as “training low”, has gained popularity in recent years, with many athletes believing it can enhance fat metabolism and improve performance. However, this approach is not appropriate for everyone, particularly for those already experiencing chronic low energy availability.
For an athlete already in a caloric deficit, adding a fasted training session (such as a fasted 40K ride) only deepens the energy gap, potentially worsening their health status. That said, athletes who occasionally do fasted cardio once or twice a week, but who are otherwise meeting their energy needs, fall into a different category: acute intermittent low energy availability, which is distinct from the chronic form and carries different implications.
The key takeaway? Context matters. Fasted training is not a one-size-fits-all strategy.
Body Composition, Weight Gain, and Performance
One of the most sensitive topics in sports medicine is body composition. Athletes, especially those with a history of disordered eating, are often fearful of weight gain. However, it’s important to understand that gaining some body fat can actually be beneficial, particularly for athletes recovering from low energy availability.
For female athletes, weight gain and increased body fat have been shown to be predictive of menstrual recovery, a critical marker of hormonal health. And here’s the reassuring news: this weight gain does not necessarily negatively impact athletic performance. In fact, restoring adequate energy availability often supports better performance outcomes.
Healthcare providers and coaches must approach these conversations with sensitivity, confidence, and compassion, especially when working with athletes who have a history of disordered eating.
Special Considerations: Weight-Class Athletes
Athletes who compete in weight-class sports (such as wrestling, rowing, or combat sports) represent a unique population. The pressure to meet a specific weight threshold can drive extreme and dangerous behaviours, including severe caloric restriction. These athletes require specialized guidance to balance competitive demands with long-term health.
Who Is an “Athlete”?
It’s worth broadening our definition of who deserves athlete-level nutritional consideration. Recreational athletes, people who exercise for fun or general fitness, are often overlooked when it comes to sports nutrition guidance. Similarly, many active patients don’t self-identify as athletes, even though their activity levels are high enough to warrant careful attention to energy availability.
If you’re active, your nutrition matters. You deserve to be treated like an athlete.
Key Takeaways
- Energy availability is the foundation of athletic health. Without adequate fuel, performance and health both suffer.
- Chronic low energy availability is harmful and is not associated with top athletic performance.
- Fasted training is not appropriate for athletes already in a chronic caloric deficit.
- Weight gain can be healthy and performance-neutral for athletes recovering from low energy availability.
- All active individuals, not just elite athletes, should consider their energy needs carefully.
- Seek professional guidance from a qualified sports medicine or nutrition professional, especially if you have concerns about disordered eating or body composition.
Final Thoughts
In a world saturated with nutrition trends and performance hacks, it’s easy to lose sight of the basics. Energy availability isn’t glamorous, but it’s essential. Fueling your body adequately is not a weakness, it’s the smartest performance strategy you can adopt. Whether you’re training for an Ironman or simply enjoying a weekend bike ride, make sure your body has the energy it needs to thrive.
Stay fueled. Stay healthy. Perform at your best.
Dr. Sofie Desforges-Bell, ND
📍 C’est La Vie Wellness | Oakville & Mitchell
