Key Points
- Low energy availability (LEA) is a state where your body does not have enough energy to support all physiological functions needed to maintain optimal health.
- There is a lack of awareness and understanding of how energy is needed, particularly for youth athletes.
- Persistent LEA can cause myriad symptoms, some detrimental, sports dietitian Holly Edstein says.
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Fatigue, muscle soreness, and struggling to concentrate or maintain motivation may be symptoms that occur occasionally for many young athletes.
But if these persist over an extended period for an individual, it may be time to reassess their food intake.
Low energy availability (LEA) is a state where your body lacks sufficient energy from nutrition to meet the demands of daily life and training.
The condition is not limited to professionals, and when it comes to young athletes, it is an area which needs to be appreciated more, says sports dietitian Holly Edstein.
There is a lack of awareness and understanding of how much energy is needed and when. It is not appreciated as much as it could be.Holly Edstein
Ms Edstein is a sports dietitian for the NSW Institute of Sport and the Sydney Roosters NRLW team, and she accompanied the Australian team to the Tokyo Olympics in 2021.
Ms Edstein is a sport dietitian for NSW institute of sport and Roosters NRLW Credit: Holly Edstein
"There are often logistical barriers in getting energy in at the right time, balancing multiple training sessions with school and every other commitment kids do these days," she says.
Persistent LEA can have various health and performance consequences, depending on severity and duration.
"From small deficits in performance, fatigue and pains to more extensive, dramatic consequences, like gastrointestinal issues, stress fractures, mental health implications and for females [affect on their] menstrual cycles," Ms Edstein says.
'It's not all about perfection'
Adolescent athletes are encouraged to regularly eat larger meals and more snacks to meet the increased energy demands on training days.
While they should look at eating nutrient-dense whole foods, like fruits, lean proteins and healthy fats throughout the day, Ms Edstein says we must be careful not to label something as "good food" or "bad food".
"For kids, it's not all about perfection," she says.
For swimmers who have training first thing in the morning, for example, having a meal beforehand can be challenging.
According to the sports dietitian, having something processed or less healthy, like a few pikelets or a bowl of low-fibre cereal, is better than having nothing at all, which can lead your energy storage into further deficit, meaning you spend the rest of the day catching up.
Likewise, for footballers playing in an all-day tournament, these foods can have a "purpose" because they are more easily digested, meaning energy is available faster, and can delay the onset of fatigue.
"There can be value to less nutritious food, in terms of getting enough in at the right times. It's finding that balancing act," she says.
Not saying something is good and something is bad also helps foster healthy relationships with food and our bodies.Holly Edstein
While physical demands will differ depending on the sports and the hours spent, Ms Edstein says being proactive about nutrition is especially important for high-demanding sports.
For Kanae Kito, the mother of three elite swimmers in Cairns, providing enough energy throughout the day is crucial, not only from a performance point of view but also for her kids' growth, development and strength.
Her children - twins aged 15 and the youngest 11 - have been competing at the top swimming level for several years. Their day starts at 4:30 am.
From left Skye, Sunny and Sydney Kito Credit: Kanae Kito
Previously, the family's breakfast comprised bread and cereal, but feeling these were not fuelling her children long enough, the Japanese family switched to rice.
"Since switching to rice, their strength has improved tremendously. I realised the importance of taking in enough energy in the morning," Ms Kito says.
"For our breakfast, rice, miso soup, eggs and natto (fermented soybeans) are a must," she adds.
Their snacks include nut bars, protein bars, fruits and on race days, sushi rolls, to ensure their energy storage does not get depleted.
Cultural foods can play a part
Malaysian-Australian Alex Lamond is currently studying to be an accredited sports dietitian.
He says he wants to raise cultural awareness within the field.
Growing up, Mr Lamond felt that there was often a "Western approach" to sports nutrition, which led him to push away his cultural food, like cheong fun (rice noodle dish), to improve his performance.
"I had this idea that rice noodle wasn't healthy for you, but the reality is, they are fantastic to have before training," he says.
Alex Lamond is currently studying to be an accredited sports dietitian. Credit: Alex Lamond
"It's an area that people don't really talk about. It wasn't until later that I realised that you can fit cultural food in, and you can use the cultural food that you're used to and love to improve your performance," he says.
He explains that incorporating sports nutrition can become challenging if there is a sense of sacrifice. It needs to involve the food you enjoy and your family eats.
"Having an understanding of how sports nutrition works in your body will help you enjoy nutrition and the sports you do," Mr Lamond says.
If you are unsure or confused about nutrition for your young athlete, it is best to see a sports nutritionist or dietitian.
You will not need a referral to see a sports dietitian, but seeing a GP first can give your dietitian a greater insight into your health condition, including ordering a blood test to help with any decision-making.
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