Energy balance
Low energy availability (EA < 45 kcal/kg FFM/day) in female endurance athletes causes a significant reduction in resting metabolic rate (RMR), serving as an energy-preserving mechanism.
If you are a female endurance athlete, maintaining a normal BMI does not guarantee you are eating enough to support your training. If you train heavily, you must ensure your energy availability is at least 45 kcal/kg of fat-free mass per day to prevent your metabolism from slowing down and to protect your menstrual and bone health. Monitor your energy intake relative to your training load, not just your scale weight.
Subjects with low/reduced EA (< 45 kcal/kg FFM/day), had lower resting metabolic rate (RMR) compared with those with optimal EA [28.4 ± 2.0 kcal/kg fat-free mass (FFM)/day vs 30.5 ± 2.2 kcal/kg FFM/day, P < 0.01]
Why this rating
Observational study with clear statistical differences (P < 0.01) and large sample size for the specific population, but lacks an interventional manipulation of EA.
Source
Energy availability and the female athlete triad in elite endurance athletes
Anna Melin et al. · Scandinavian Journal of Medicine and Science in Sports · 2014
DOI 10.1111/sms.12261
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- Low energy availability (EA < 30 kcal/kg FFM/day) in female athletes is associated with reduced blood glucose levels and altered hormone profiles, including lower T3 and elevated cortisol.Strong
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