How to Fix Low Energy Availability (LEA)

November 1, 2025 •

4 min read

According to the International Olympic Committee, Low Energy Availability (LEA) is a common cause of fatigue and poor performance in athletes across various sports. When energy intake consistently falls short of the energy expended during exercise, the body doesn't have enough fuel to support its basic physiological functions, leading to significant health and performance consequences. Correcting LEA requires a multi-faceted approach involving proper nutrition, strategic rest, and, in some cases, professional guidance.

Quick Summary

Lea, or low energy availability, occurs when an athlete's caloric intake is insufficient to cover both daily life and training demands. It can lead to health issues and decreased performance. Correcting this involves deliberate fueling strategies, including timing and macronutrient balance, optimizing rest and recovery, and, if needed, working with a sports dietitian to reverse the energy deficit.

Key Points

Increase Calories Strategically: Gradually increase your daily caloric intake by 300-600 kcal, focusing on nutrient-dense foods to reverse the energy deficit without discomfort.
Eat Frequently: Distribute your energy intake throughout the day with regular meals and 2-3 snacks to maintain stable blood sugar and energy levels.
Prioritize Carbohydrates: As the body's main fuel, carbohydrates are crucial. Ensure a consistent intake of complex carbs and include simple carbs around training for performance and recovery.
Optimize Meal Timing: Fueling correctly before and after workouts is key for performance and replenishing glycogen stores. A mix of carbs and protein post-exercise is ideal.
Incorporate Sufficient Rest: Strategic rest, including adequate sleep (7-9 hours), allows the body to recover and repair. Consider reducing training load in severe cases to aid recovery.
Consider Professional Guidance: A sports dietitian can create a personalized plan to match your energy intake to your expenditure, while a mental health professional can address underlying psychological factors.

Understanding Low Energy Availability (LEA)

Low Energy Availability (LEA) is a condition where the body lacks sufficient energy to support its metabolic processes after accounting for exercise. This can happen unintentionally due to poor nutritional knowledge or inadvertently when athletes increase their training volume without adequately increasing their food intake. It can also result from intentional caloric restriction in pursuit of a leaner physique for a specific sport, which can progress to disordered eating. The consequences of chronic LEA are serious, affecting multiple bodily systems, leading to a syndrome known as Relative Energy Deficiency in Sport (RED-S).

Key Indicators and Consequences of LEA

Recognizing the signs of LEA is the first step toward recovery. Symptoms can manifest in various ways, affecting both physical and mental health.

Performance Impairment: Decreased muscle strength, endurance, and coordination; a plateau in performance; and poor training adaptation are common indicators.
Hormonal Disruption: In females, this can lead to irregular or absent menstrual cycles (amenorrhea). In males, it can cause reduced libido and lower testosterone levels.
Bone Health Issues: Low energy levels compromise bone mineral density, increasing the risk of stress fractures and osteoporosis.
Metabolic Slowdown: The body adapts by lowering its basal metabolic rate to conserve energy, further exacerbating the issue.
Psychological Changes: Irritability, mood swings, difficulty concentrating, and increased anxiety or depression can be linked to LEA.
Immune System Suppression: Athletes may experience more frequent illness and slower recovery from training sessions.

Strategies to Fix Low Energy Availability

Correcting LEA requires a structured and consistent approach. The primary goal is to increase energy intake to match energy expenditure, thereby eliminating the energy deficit.

Prioritize Nutritional Adjustments

The cornerstone of recovery is adjusting your nutrition to provide your body with the energy it needs. This means focusing on a balanced diet rich in macronutrients.

Increase Overall Caloric Intake: For athletes with significant deficits, a gradual increase of 300-600 kcal/day is often recommended. Focus on calorie-dense, nutrient-rich foods.
Don't Fear Carbohydrates: Carbohydrates are the body's primary fuel source, especially for athletes. Ensure adequate intake of complex carbohydrates like whole grains, oats, and starchy vegetables for sustained energy, and include simple carbs (fruits, gels) around workouts for immediate fuel.
Distribute Energy Throughout the Day: Instead of relying on a few large meals, aim for regular meals and 2-3 structured snacks. This helps to maintain stable blood sugar levels and consistent energy.
Optimize Meal Timing: Fueling correctly before and after workouts is critical. A pre-workout snack of easily digestible carbohydrates and a post-workout snack with a mix of carbohydrates and protein aid recovery and replenish glycogen stores.

Incorporate Strategic Rest and Recovery

While nutrition is paramount, rest is equally important for reversing the effects of LEA. Over-training on limited fuel only deepens the energy debt.

Prioritize Quality Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is a crucial time for the body to repair and recover.
Consider Reducing Training Load: In severe cases, a temporary reduction in training intensity or volume may be necessary to allow the body to catch up and restore normal physiological function.

Seek Professional Support

Working with a qualified professional can take the guesswork out of recovery and ensure a safe and sustainable plan.

Consult a Sports Dietitian: A sports dietitian can help create a personalized nutrition plan based on your energy expenditure, lifestyle, and goals.
Address Psychological Factors: Since LEA can be linked to psychological distress and disordered eating, psychological support may be needed to address underlying issues related to body image and food anxiety.

Comparison of Recovery Strategies for LEA


Strategy	Primary Benefit	Target Area	Best For	Potential Drawbacks
Increased Caloric Intake	Reversing energy deficit, restoring physiological function	Metabolism, reproductive system, bone health	Athletes who are underfueling inadvertently or intentionally	May cause initial psychological distress for those with body image concerns
Strategic Fueling (timing, macros)	Sustained energy, improved performance and recovery	Athletic performance, energy levels	Any athlete needing to match intake with output	Requires planning and discipline around training schedule
Deliberate Rest Periods	Reduces energy expenditure, promotes biological repair	Immune system, hormonal regulation	Athletes with high training loads or frequent injuries	Fear of losing fitness or body composition changes
Professional Guidance (Dietitian)	Personalized plan, education, ongoing support	Overall health and performance, mindset	Anyone struggling to recover on their own, or with complex needs	Cost and finding a qualified professional

Conclusion

Fixing low energy availability is a critical step towards an athlete's long-term health and peak performance. The underlying cause—whether intentional underfueling or a simple mismatch between energy intake and expenditure—must be addressed head-on. By prioritizing consistent and adequate nutrition, strategic fueling around workouts, and integrating sufficient rest, athletes can begin to reverse the negative health consequences of LEA. Seeking support from sports dietitians or other qualified health professionals is often essential for creating a sustainable recovery plan. Ultimately, healing from LEA requires athletes to recognize that their body's health is a prerequisite for their athletic success, and that proper fueling is an investment, not a compromise.

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Frequently Asked Questions

Low energy availability is a state where an athlete's dietary energy intake is insufficient to cover the energy expended during exercise, leaving inadequate energy for the body's essential physiological functions.

Early signs can include persistent fatigue, poor recovery from workouts, frequent illness, decreased concentration, and irritability.

No, while LEA is often associated with female athletes, it can affect athletes of any gender and ability level. Growing evidence shows male athletes are also at risk.

The formal calculation of LEA (Energy Intake - Exercise Energy Expenditure / Fat Free Mass) is complex and prone to inaccuracies. It is best assessed clinically by a medical professional who considers symptoms and overall health, rather than relying on a single calculation.

Yes. While some weight gain may occur as the body restores lost muscle mass and physiological function, the goal is to increase energy intake to a level that supports recovery without causing excessive fat gain. Focus on nutrient-dense foods and listen to professional advice to ensure the recovery is healthy.

After a workout, consume a snack containing both carbohydrates and protein within 30-60 minutes. Examples include chocolate milk, a banana with peanut butter, or yogurt with berries.

Prioritize complex carbohydrates like whole grains, oats, brown rice, and starchy vegetables for sustained energy. Pair these with simple carbs from fruits for quick energy around workouts.

Recovery time varies depending on the severity and duration of LEA. Hormonal balance can return within weeks or months with proper fueling, but improvements in bone density may take several years.