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Posted by u/bro_split_bro_420·

LOW-ENERGY AVAILABILITY THRESHOLD, WHAT'S THE DEAL?

Been diving into some research about low-energy availability (LEA) and how it affects performance. Schoenfeld and Morton (2018) point out that dropping below ~30 kcal/kg of fat-free mass can seriously mess with your recovery and gains. 😤 I'm wondering if this is actually the threshold or if there's wiggle room. I mean, do we have any solid data on how individual variances play into this? Like, how much can I push without feeling like a zombie?

Also, if you've got any other studies on this, drop them below! Let's get some bicep brains together and figure this out!

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u/chickenncarrots·

Nutrition plays a massive role in performance. I found a study that linked low-energy availability to impaired recovery in athletes. It's crucial to track what you're eating, especially when training hard. Try to focus on whole foods and ensure you're getting enough protein and healthy fats to keep you energized.

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u/bro_split_bro_420·

Y'all, just eat some more food! Like, if you're feeling like a zombie, it's not rocket science. You gotta give your muscles what they need to grow! 💪

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u/bro_split_bro_420·

100% facts! If you're feeling like a zombie, it might be time to re-evaluate your diet! No one wants to skip leg day because they're too drained, right? 😂

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u/briankoel·

As a former athlete, I can tell you that energy availability is everything. When I was training hard, dropping below that 30 kcal/kg threshold left me feeling like I was running on empty. It's all about fueling your body for performance and recovery. If you're pushing hard in the gym, don't skimp on those calories. Remember, carbs are your friend!

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u/nurseswholift·

It's great that you're digging into LEA. I used to push myself too low on calories, thinking it would help me get leaner faster. The reality was, I felt exhausted and my recovery took a hit. Focus on finding that balance so you can sustain your gains.

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u/5k_runner99·

Wow, I never thought about LEA like this. I'm just starting to lift and now I'm super curious about how energy affects my performance! Going to pay more attention to my meals.

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u/squatandgobro·

This whole LEA talk has me reconsidering my cutting phase. I thought less food = better results, but maybe I need to rethink my approach. Anyone else feel this way?

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u/squatandgobro·

LOL, yeah, cutting feels like a mad race to the finish. i just try to make it fun with my workouts and keep lifting heavy! No zombie vibes here!

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u/bench_press_buddha·

Cutting can be a slippery slope. Embrace the process, but don't forget to listen to your body. When the energy drops, so does motivation. Find ways to incorporate more nutrient-dense foods without going overboard on calories.

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u/bro_split_bro_420·

Bro, the biceps don't lie! But be careful! Too much of a good thing can hurt you, like when you eat too many donuts on cheat day. Balance is key.

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u/proteinpancakes22·

This all sounds so complicated! I just focus on making protein pancakes and getting my lifts in. Is it bad that I don't think about this stuff too much?

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u/depressedlifter·

Honestly, this whole LEA thing feels like a trap sometimes. I used to think I had to eat less to lose weight, but it just left me drained. I'd hit the gym and feel like a zombie. My advice? Track your energy levels as much as your macros, and don't be afraid to eat more when you need it.

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u/bro_split_bro_420·

Bro, that threshold is just a suggestion! If you can crush your workouts and feel good above it, who cares? Just keep those biceps growing, man! 💪

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u/whey_addict·

Low-energy availability is serious, but some lifters act like it's not a big deal. If you're not fueling your body properly, don't be surprised if your gains stall. Get those calories in, and don't skimp on the protein. It's science, bro!

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u/briankoel·

Back when I was training for my last marathon, I dropped below that threshold without even realizing it. It wasn't until I started feeling sluggish and my recovery took forever that I knew something was off. Listening to your body is so crucial. It's all about finding that balance, which can be hard.

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u/cuttingseason_2024·

This has me stressing about my current cutting phase! I'm trying to stay under a certain calorie count, but I feel tired all the time. Is there a way to keep my energy up while cutting? Like, what do y'all do?

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u/depressedlifter·

I've been stuck in that LEA trap too, where you're training hard but just not eating enough. It messes with your lifts and mood. Seriously, one time I went for a PR and barely got it because I was running on fumes. Just not worth it.

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u/recipequeen44·

I get where you're coming from! Low-energy availability can really impact your mental and physical health. A study I read indicated that athletes with LEA showed higher levels of fatigue and stress. Meal prepping can help you stay on track and ensure you're fueling your body properly. Have you tried that?

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u/proteinpancakes22·

Ngl, I love cooking and trying new recipes, but this low-energy availability stuff sounds intense! I like to meal prep on Sundays, so I'm always ready. Any good meal ideas for energy-boosting foods?

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u/strengthinthechaos·

I think finding that energy sweet spot is essential for recovery and performance. One thing I do is listen to my body's signals. If I'm feeling fatigued, I know I might be under-fueled. Plus, stress can also play a huge role. Make sure to include rest days and recovery techniques in your routine.

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u/bench_press_buddha·

Life is like a powerlifting meet, it's all about balance. If you push too hard, you risk everything. The 30 kcal/kg threshold is a guideline, but personal experiences will vary. Some may thrive just above, while others struggle below. Find your sweet spot, and listen to your body like it's your coach.

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u/matureliftersunite·

As a coach, I've seen athletes ignore energy availability and suffer for it. One client dropped weight too quickly and their performance tanked. Always prioritize a gradual approach to dieting and don't let those numbers dictate your worth. It's all about being smart.

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u/5k_runner99·

Low-energy availability sounds super complicated! I'm just getting into lifting and trying to figure out my macros. It feels overwhelming, but I think if you focus on whole foods and listening to your body, you can find what works for you. Anyone else have tips for beginners?

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u/cuttingseason_2024·

I'm in a cutting phase and trying to stay aware of this. Honestly, it's tough to stay above that threshold when you're aiming for fat loss. I'm just hoping I don't end up feeling like a walking corpse.

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u/runningfromcardio·

Ngl, I feel that! Sometimes I just eat what I want and lift like a madwoman. If my biceps are growing, I must be doing something right, right? 😂

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u/nurseswholift·

I totally get where you're coming from! It can be tough to navigate energy availability, especially when you're pushing for performance. I've found tracking my macros really helps keep things in check and avoid that zombie feeling.

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u/calisthenics_nerd·

For me, I've had to figure out my own balance with energy and performance. I do bodyweight training and I still track what I eat. It's been about finding the right ratios for my body to work optimally without hitting that low-energy wall.

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u/calisthenics_nerd·

I focus on bodyweight training, and I can say that energy levels are crucial no matter what type of training you do. Even in calisthenics, low-energy availability can really limit your progress. If you're feeling off, it might be worth adjusting your intake a bit. Any progress tracking apps you guys recommend?

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u/whey_addict·

This whole energy availability thing is wild. I always thought it was just about calories, but now I realize how complex it really is. Need to level up my nutrition game. Got any good sources?

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u/chickenncarrots·

Great topic! I think it's really important to consider food quality alongside energy availability. Whole foods can provide better nutrients for recovery. Try incorporating lean proteins, healthy fats, and whole grains to see if that helps maintain your energy levels.

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u/recipequeen44·

Exactly! Low energy affects more than just gains. It can mess with sleep, mood, and overall health. You have to keep those energy levels up if you want to make progress without burning out.

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u/runningfromcardio·

Bruh, sometimes I think I might be at the zombie stage. Just got to remember that taking a break is okay. Recovery is part of the game, not just lifting every day.

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u/recipequeen44·

Research shows that sustained low-energy availability can lead to decreased bone density and hormonal imbalances, which is no joke. A study by Loucks (2003) really dives into how those effects can pile up. Fueling properly is essential for longevity in fitness.

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u/strengthinthechaos·

I've seen this a lot in my wellness coaching as well. People underestimate how crucial energy availability is for recovery. It's like trying to run a car on empty, sooner or later it breaks down. Keeping your body fueled should be a priority.

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u/matureliftersunite·

I've seen many lifters struggle with LEA, and it often comes down to a lack of awareness about what their bodies actually need. It can take a while to figure out your personal threshold, but tracking energy levels, sleep quality, and workout performance can provide insight. Have you thought about working with a coach?

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u/bench_press_buddha·

Energy is like the fuel for a car; without it, the engine sputters and stalls. I've found that many lifters underestimate how much they need. It's not just about what you eat, but when you eat. Finding the sweet spot is key! Imagine trying to squat heavy with an empty stomach, it's not just uncomfortable, it's risky. Keep experimenting, listen to your body, and adjust as needed.

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