What is Energy Availability

In continuation to our newsletter. Here is more info 

Understanding Energy Availability

Energy availability (EA) measures the difference between energy intake and exercise energy expenditure relative to fat-free mass (FFM). Here's a simpler breakdown:

• If you have 70 kg of FFM, consume 3,000 kcal/day, and burn 750 kcal through exercise, you have an EA of about 32 kcal/kg of FFM.
• When energy intake doesn't cover both exercise and basic physiological functions, it leads to a state called low energy availability (LEA). This can mess with hormones and body functions.

EA vs. Energy Balance

• EA focuses on energy intake versus exercise energy expenditure for maintaining bodily functions.
• Energy balance considers all energy expenditure factors, including exercise, resting metabolism, and food digestion.

What the Study Showed

• The study looked at how LEA affects muscle health and overall body function, including hormone levels.
• LEA happens when there's not enough energy intake or too much exercise. It can mess with hormones and body functions.
• For women, LEA is usually when EA drops below 30 kcal per kg of FFM per day.
• Athletes in sports that focus on appearance or weight classes are more likely to have LEA.

Effects of LEA on Health

• Prolonged LEA can lead to health and performance issues, like bone loss and hormone imbalances.
• A study found that LEA reduces muscle protein synthesis (MPS), which is crucial for muscle repair and growth.
• Contrary to a previous study, this one found that even with extra protein and exercise, LEA still leads to muscle loss.

Advice for Athletes

• Female athletes should avoid prolonged LEA below 30 kcal per kg of FFM per day.
• However, not everyone will have problems at this threshold.
• Different athletes may have different effects from LEA, like menstrual issues or hormone changes.

Final Notes

• The study didn't adjust for multiple comparisons, which means some results might not be accurate.
• So, while LEA can affect muscle health, each person's response may vary.