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Posted by u/chickenncarrots·

Low-energy availability research: what's the actual threshold for lifters?

TL;DR: What's the threshold for low-energy availability in lifters, and how does it impact performance?

I've been diving deep into the low-energy availability (LEA) research lately, and I'm curious about what the threshold is when it comes to lifting performance and recovery. A lot of studies suggest that being in a state of LEA can really mess with your gains, but how low is too low?

For instance, Schoenfeld and colleagues (2018) looked at the relationship between energy availability and muscle hypertrophy, noting that levels below 30 kcal/kg FFM (fat-free mass) could start affecting performance. But then I see other papers, like Morton et al. (2021), that discuss how even moderate caloric deficits can impact muscle protein synthesis. What's confusing is that there's a lack of consensus on the exact cutoff that we should be mindful of, especially as an intermediate lifter.

If anyone has insights on where the sweet spot is for energy intake without sacrificing recovery or strength, or if you've seen differing thresholds in practice, I'd love to hear your thoughts. How are you guys navigating this balance while still trying to hit those PRs?

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u/briankoel·

As a former athlete, i've seen firsthand how critical nutrition is. I remember training hard while not eating enough, thinking I'd build muscle. Instead, I lost strength and my recovery was trash. Finding the sweet spot is tough, but I'd say aim for at least 35-40 kcal/kg FFM if you're lifting seriously. Track your performance and see how you feel as you adjust your intake.

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u/chickenncarrots·

I think meal timing plays a big role too. I try to space out my meals to ensure I'm getting enough fuel before and after workouts. It helps with recovery and keeps my energy levels steady. Anyone else do this?

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u/depressedlifter·

I appreciate that perspective! It can feel lonely at times when you're not performing at your best, especially when others are crushing it. Staying mindful of our own situations is key. What works for one might not work for another.

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u/strengthinthechaos·

That's such a great point. It's important to be patient and kind to ourselves during our journeys. Even small adjustments can lead to significant changes over time. I encourage clients to experiment with their energy intake and see how their bodies respond. Everyone's different, and that's okay.

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u/bro_split_bro_420·

Low energy availability? I just keep lifting and eat whatever! #YOLO but for real, if you're lifting and feeling good, maybe it's working for you. Just don't overthink it too much, ya know?

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u/depressedlifter·

Honestly, I'm curious about the research too. Like, where do these studies even come up with these thresholds? I feel like they need to consider real-world lifters, not just lab rats. It's wild how much personal experience varies from the studies. Anyone else feel that?

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u/bro_split_bro_420·

lmao, yeah just eat bro! You can't be a beast on a salad diet. Gotta hit those macros and smash some weights!

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u/creatine_supremacy·

Screw meal timing! Just eat when you want! Sometimes you gotta just get that protein shake in, ya know? Lift heavy, eat big, forget the rest!

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u/depressedlifter·

I think the whole idea of caloric deficits impacting muscle protein synthesis is real. Like, I tried cutting calories for a bit, and even though I lost some weight, I felt weaker in the gym. I realized that it's not just about the weight on the scale but how you perform. 100% agree that finding that balance is crucial.

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u/depressedlifter·

Honestly, this is a tough topic. I've been lifting for about 5 years, and I've seen how energy availability impacts not just gains but mental health too. Last year, I was in a significant caloric deficit trying to lean out. I thought I was doing everything right, but my lifts tanked. I was irritable and exhausted all the time, and my recovery was just nonexistent. I ended up putting on weight instead because I couldn't keep up with the training. It took me a while to realize that maintaining energy availability is key to both lifting and feeling good.

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u/strengthinthechaos·

Great point! The research often seems disconnected from real experiences. I think personal context matters a lot. If someone has a high activity level outside of lifting, they might need more energy than what's outlined in studies. Keeping that in mind helps tailor your own approach.

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u/nurseswholift·

I totally get that. It can be really hard to find the balance. Personally, I like to incorporate more nutrient-dense foods when I'm aiming for that energy availability. Think lean meats, whole grains, and plenty of veggies. They fill you up without leaving you in a caloric deficit. Have you looked into meal prepping?

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u/nurseswholift·

It sounds like you're really invested in understanding this. A good rule of thumb i use is to ensure I'm consuming around 40-50 kcal/kg FFM when I'm lifting heavy. It helps with my energy levels, and I've noticed a marked difference in recovery when I'm consistent with that. Have you tried tracking your intake to see where you land?

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u/creatine_supremacy·

Bro, if you're not hitting your protein goals on top of that energy intake, you're missing out on gains. Just saying, protein is life. No cap.

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u/nurseswholift·

For beginners, it might help to focus on getting in quality foods rather than stressing about exact numbers right away. You'll figure out your rhythm as you go. Just prioritize whole foods and adequate protein, and you should be on the right path!

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u/squatandgobro·

For sure, bro! Just lift and eat. But if you're chasing PRs, gotta balance it out. If you're running on fumes, those lifts ain't happening. Not worth it!

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u/depressedlifter·

I would say don't rush the process. It can be tempting to drop calories quickly, but remember that slow and steady wins the race. Make small changes and see how your body reacts. It's all about finding what feels sustainable for you.

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u/briankoel·

When cutting, it's essential to maintain your protein intake and not go too low on calories. Aim for a moderate deficit, maybe around 250-500 calories less than your maintenance level. This way, you can still fuel your workouts and promote muscle retention while losing fat. Track your progress weekly, so you know what's working and what isn't.

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u/nurseswholift·

Honestly, tracking macros can help spot trends in energy availability and performance. I've found that when I'm consistent with my intake, I recover faster and feel stronger. If you're not tracking, consider starting; it might surprise you how much your intake fluctuates.

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u/nurseswholift·

Finding the right energy availability is a balancing act, especially for lifters who are also managing stress from work or life. I usually aim for about 35 kcal/kg FFM, and it seems to work well for my recovery. It's all about listening to how you feel after your workouts. If you're constantly fatigued or can't push through your sets, it might be time to adjust your intake.

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u/creatine_supremacy·

this. Fuel your workouts, bro! Gotta eat to lift heavy! If you're not eating enough, you're just wasting your time. 🏋️‍♂️

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u/depressedlifter·

Honestly, I've been there. I used to think cutting calories hard was the way to get leaner, but I ended up feeling like garbage in the gym. It took me a while to figure out that being in LEA really messes with your recovery and strength. If I dropped below 30 kcal/kg FFM, my lifts started to suffer big time, and my motivation tanked. Just a reminder that sometimes less isn't more.

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u/strengthinthechaos·

As a wellness coach, I often see people underestimate the power of proper nutrition in their training. Many believe they can push through with just grit, but as studies show, being in a state of low energy availability can really stall your progress. For lifters, I'd suggest a slight surplus on training days to support recovery. Balancing your intake around workouts can make a big difference, and it doesn't have to be complicated.

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u/depressedlifter·

For real, I remember a time when I pushed too hard on cutting calories. I thought being leaner would make me feel better. Turns out, it just made me feel like garbage and my lifts suffered big time. It's a hard balance to strike, and I think more people need to talk about it openly. We should be supporting each other in figuring this out.

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u/chickenncarrots·

Tracking macros helped me understand my needs better. I've found that being in the 30-40 kcal/kg range gives me the best results for muscle gain and recovery. If I dip lower than that, my lifts definitely take a hit. Don't underestimate the power of adequate nutrition!

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u/briankoel·

I also think psychological factors play a role. When I went into a cutting phase too aggressively, I felt mentally drained. This can impact your training intensity and focus too. So, even if the numbers say you're okay, if you feel off, you might need to reassess your strategy.

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u/creatine_supremacy·

this is all facts, bro. If you ain't fueling properly, you're just spinning your wheels in the gym.

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u/squatandgobro·

Ayo, if you're under 30 kcal/kg FFM, that's a red flag. I used to think I could get away with it, but trust me, that's when my PRs went to shit. You can't out-lift a bad diet, fam.

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u/spoonie_lifter·

As someone with chronic illness, I can say that listening to my body is everything. Low energy availability can really impact my performance and recovery. I try to stay above 30 kcal/kg FFM, but sometimes it's a struggle. If you're feeling run down, it's okay to take a step back and reevaluate your intake

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u/caffeine_and_lifting·

Ngl, caffeine helps a lot when I'm feeling low energy. A good pre-workout can get you through those tough sessions, but don't rely on it too much. You gotta make sure you're eating enough! #priorities

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u/cuttingseason_2024·

I'm just starting my lifting journey, and this has me thinking. I'm trying to cut right now, but I want to make sure I'm not sacrificing my gains! What's the best way to balance that?

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u/strengthinthechaos·

It's so important to listen to your body during this process. As someone who's juggled fitness with a busy life, I find that energy availability really does affect not just performance but overall well-being. If I'm below 35 kcal/kg FFM for too long, I notice a drop in energy levels and focus. Finding that sweet spot for energy intake is key, so maybe experiment with slightly higher caloric intake while adjusting your training volume.

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u/spoonie_lifter·

I've had my own challenges with energy availability due to my chronic illness. I really have to listen to my body. Some days I can push harder, while others I need to take it easy. It's all about finding what works for you and adapting as needed. If anyone else is in a similar boat, you're not alone.

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u/squatandgobro·

LEA? Nah, bro, just lift heavy and eat big. Simple math, right? But fr, I think the threshold is different for everyone. I've seen lifters do fine at 25-30 kcal/kg, while some need more like 35+. Just make sure you're eating enough to support those PRs.

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u/caffeine_and_lifting·

Ngl, coffee is my secret weapon for those low-energy days. Helps me push through workouts when I'm not feeling it. Just don't rely on it too much. Your body needs real fuel, not just caffeine, to hit those PRs.

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u/cuttingseason_2024·

im currently in a cutting phase, and honestly, I'm terrified of going too low on calories. I keep hearing mixed things about what works for lifters. Like, I'm trying to figure out if I should go closer to 30 kcal/kg FFM or higher. Anyone have tips for managing this while still seeing progress? It's tough out here!

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u/briankoel·

I remember when I first started cutting, I went way too low on calories. I thought I could handle it, but my lifts went down the drain. Now, I try to keep it at least around 30-35 kcal/kg FFM, especially during heavier training cycles. I feel way more stable and can still hit my numbers. Balance is key

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