Energy balance
Low Energy Availability (LEA), defined as energy availability < 30 kcal/kg fat-free mass (FFM) per day, causes detrimental physiological adaptations including endocrine suppression, reduced bone mineral density, and impaired performance in both male and female athletes.
Ensure your daily energy intake minus exercise expenditure is at least 30 kcal per kg of fat-free mass. If you are an athlete, especially in weight-sensitive sports, monitor for signs of LEA such as fatigue, menstrual irregularities (in females), or decreased performance. Consult with sports dietitians and medical professionals to adjust nutrition and training loads appropriately.
LEA—whether unintentional or not—may have detrimental consequences on health and performance, because both short-term and long-term LEA induces a variety of maladaptations such as endocrine alterations, suppression of the reproductive axis, mental disorders, thyroid suppression, and altered metabolic responses.
Why this rating
This is a review article synthesizing multiple studies; while not a single RCT, it cites numerous clinical studies establishing thresholds.
Source
Reasons for and Consequences of Low Energy Availability in Female and Male Athletes: Social Environment, Adaptations, and Prevention
Paulina Wasserfurth et al. · Sports Medicine - Open · 2020
DOI 10.1186/s40798-020-00275-6
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