From the Guidelines
A state of low energy, also known as fatigue or lethargy, is a condition where a person feels persistently tired, lethargic, and lacks the motivation or physical capacity to engage in normal daily activities, often resulting from lifestyle factors, nutrient deficiencies, or hormonal imbalances, as noted in the IOC consensus statement on Relative Energy Deficiency in Sport (RED-S) 1, 2, 3. To address a low energy state:
- Improve sleep habits: Aim for 7-9 hours of quality sleep per night.
- Exercise regularly: Start with 30 minutes of moderate activity 3-5 times per week.
- Eat a balanced diet: Focus on whole foods, lean proteins, fruits, vegetables, and complex carbohydrates, and consider increasing energy intake by 300-600 kcal/day to address low energy availability, as suggested by the IOC consensus statement 1.
- Stay hydrated: Drink at least 8 glasses of water daily.
- Manage stress: Practice relaxation techniques like meditation or deep breathing.
- Consider supplements: Consult a doctor about vitamin B12, iron, or magnesium supplements if deficient, as low energy availability can lead to nutrient deficiencies, as discussed in the 2014 Female Athlete Triad Coalition Consensus Statement 4. If symptoms persist, consult a healthcare provider to rule out underlying medical conditions such as thyroid disorders, anemia, or depression, which can contribute to low energy states, as highlighted in the IOC consensus statement on RED-S 2, 3. The most effective approach to addressing low energy states is to increase energy intake and reduce energy expenditure, while also addressing underlying lifestyle factors, nutrient deficiencies, and hormonal imbalances, as emphasized in the IOC consensus statement on RED-S 1, 2, 3.
From the Research
Definition of Low Energy
- A state of low energy, also known as fatigue or lethargy, is characterized by a lack of energy to support physiological functions needed to maintain optimal health 5.
- This condition can result from insufficient caloric intake to support exercise energy expenditure, leading to compromised physiological processes 6.
Causes of Low Energy
- Low energy availability (LEA) can be caused by altered dietary behaviors, body dissatisfaction, social pressure to look a certain way, and high energy expenditure in sports such as rowing or cycling 5.
- LEA can also be caused by an imbalance between energy expenditure from athletic training and bodily functions, and caloric intake 7.
Consequences of Low Energy
- Low energy availability can have detrimental consequences on health and performance, including endocrine alterations, suppression of the reproductive axis, mental disorders, thyroid suppression, and altered metabolic responses 5.
- LEA can also lead to impaired bone health, increased risk of bone stress injuries, and decreased athletic performance, including run performance, training response, endurance performance, coordination, concentration, judgment, explosive power, and agility 7.