Tag: Performance decline

According to fitness experts, proper nutrition is responsible for as much as 80% of your results from strength training. Neglecting your diet while consistently lifting weights can lead to counterintuitive outcomes, such as muscle loss, stalled progress, and potential health complications. It is crucial to understand what happens if you strength train but don't eat, and how to fuel your body correctly for sustainable progress.

According to one meta-analysis, up to 45 percent of athletes experience low energy availability, or 'undereating', highlighting a prevalent issue beyond just elite sports. Far from optimizing results, working out without adequate fuel can have serious repercussions on your body and fitness goals.

According to the International Society of Sports Nutrition, a protein intake of 1.4-2.0 g/kg of body weight per day is recommended for exercising individuals to support muscle repair and growth. Working out without meeting this requirement can have serious consequences for your fitness goals and overall health.

According to a systematic review published in 2024, approximately 44.7% of athletes suffer from low energy availability (LEA), a condition that underpins the syndrome known as Relative Energy Deficiency in Sport (RED-S). This article explores what happens if you don't eat enough as an athlete and the serious health repercussions that can follow.

Athletes are 1.3 to 1.7 times more likely to experience iron deficiency than non-athletes. So, is low iron bad for athletes? The short answer is yes, as it can significantly compromise oxygen delivery to muscles, hinder energy production, and ultimately degrade performance.

According to the International Society of Sports Nutrition, athletes generally require more protein than sedentary individuals, often needing between 1.2 and 2.0 grams per kilogram of body weight daily. Neglecting this crucial macronutrient can have serious consequences, leaving athletes to face a cascade of health and performance issues. Understanding what happens if you don't eat enough protein as an athlete is the first step toward correcting the problem and protecting your fitness goals.

According to a meta-analysis, approximately 45 percent of athletes experience low energy availability, also known as underfueling. Recognizing the symptoms of underfueling in athletes is critical for preventing a decline in performance and avoiding serious long-term health consequences.

According to some estimates, up to 60% of athletic women may consciously or unconsciously experience low energy availability, a serious consequence for anyone asking, **what happens if I workout but don't eat enough food?**. This imbalance between exercise demands and caloric intake can lead to serious health issues and significantly diminished fitness results.

A 2024 study on female triathletes found that a two-week period of insufficient calorie intake led to a significant 7.7% reduction in performance during a time trial. This stark example highlights the severe and counterproductive consequences of what happens when athletes excessively restrict calories, impacting not just immediate physical output but also long-term health and well-being.

According to one meta-analysis, approximately 45 percent of athletes experience low energy availability, or undereating. When you don't eat as an athlete, your body goes into survival mode, negatively impacting performance, recovery, and overall health in both the short and long term.