What is Underfueling?
Under-fueling happens when athletes do not consume enough calories and nutrients to keep up with their energy demands. This can be due to not eating enough, following overly restrictive diets, or burning more calories than you’re taking in. When you’re under-fueling, it can seriously affect your performance, health, and recovery. Here’s a rundown of the signs you might be under-fueling and some easy changes to help you get back on track.
Signs of Underfueling and How to Address Them
Decreased Performance: One of the earliest signs of under-fueling is a noticeable drop in performance. It might be a red flag if you’re finding it harder to complete workouts. Your body needs sufficient energy to perform at its peak, and a lack of fuel can lead to decreased endurance and strength.
Persistent Fatigue: Feeling unusually tired, even after sufficient rest, can signal underfueling. Your body relies on a steady supply of nutrients to maintain energy levels. When these needs aren’t met, fatigue sets in, making it harder to stay motivated and alert.
Frequent Injuries: Under-fueling can impact your body’s ability to repair and strengthen muscles, making you more prone to injuries. If you’re experiencing frequent strains, sprains, or other musculoskeletal issues, it could be a result of insufficient nutrition.
Difficulty Concentrating: Proper fueling is essential not just for physical performance, but also for mental sharpness. Under-fueling can impair cognitive functions, leading to problems with concentration, memory, and decision-making.
Lack of Coordination: Coordination issues, such as clumsiness, trouble balancing, or difficulty with complex movements, can come from underfueling. When your body isn’t properly nourished, it can affect your neuromuscular control and overall motor skills.
Muscle Weakness: Insufficient intake of protein and carbohydrates can lead to muscle weakness and loss of muscle mass. If you notice a decrease in your strength or need a longer recovery time after workouts, your body might not be getting the nutrients it needs to repair and build muscle.
Small Changes You Can Make
Plan Your Meals: Take the time to plan out your meals and snacks for the week. Use a meal planning app or a calendar to keep track of what you’re eating and make sure you’re getting a good mix of different foods. This will help you stay on top of eating balanced meals.
Eat More Often: If you’re finding it tough to get enough calories, try eating more frequently. Instead of three big meals, go for smaller, more frequent ones to keep your energy levels steady throughout the day.
Boost Your Workout Nutrition: What you eat before and after working out matters. Grab some carbs and protein before hitting the gym to improve your performance, and have a similar snack after to help with recovery. A smoothie or protein shake can be an easy way to get those extra nutrients.
Stay Hydrated: Dehydration can make you feel tired and off-balance. Keep a water bottle with you and sip regularly, especially during and after intense workouts. Try to get at least half of your body weight in ounces of water.
Pay Attention to Your Body: Notice how your body reacts to different foods and routines. If you’re constantly feeling under-fueled, change your diet and training. A sports dietitian can offer personalized advice to help you out.