When is it too much training?

Movement, training, lifting, and fitness are important for one’s general health, but when does it become too much and no longer beneficial? Today, I’d like to talk about that and show you how fine the line is between doing enough and doing too much, and how to avoid crossing it.

Sometimes, when we have a specific goal in mind—whether it's getting stronger or losing weight—we can become so fixated on achieving that goal that we’re willing to do anything. But it’s precisely at that point, when we’re doing the most, that it can backfire.

For example:

• 56% of gymnasts

• 49% of cross-country runners

• 43% of swimmers

were at a moderate to high risk of LEA (Low Energy Availability).

What is LEA?

LEA describes low-energy availability, which means there aren’t enough calories to support both performance and basic physiological functions. LEA results from an inadequate calorie intake combined with a high exercise level. It can lead to eating disorders, high cortisol levels, fatigue, lack of motivation, cravings, thyroid downregulation, and menstrual cycle dysfunction.

LEA isn't just about overtraining as it was once understood. It’s a combination of too much training (or too little recovery) and too few calories.

You can experience thyroid downregulation after just three days of insufficient calorie intake. So when women (or men) don’t see the results they want, they may tend to train harder and eat less, which can worsen the problem.

While it’s understandable to think that the more we move, the more things will change, in this case, too much training can result in too few positive outcomes.

What is the impact of LEA on your body?

• Reproductive System: LEA disrupts the production of luteinizing hormone (LH), which plays a crucial role in the menstrual cycle and ovulation. Skipping periods is NOT normal and should not be ignored, as the menstrual cycle is a key health indicator.

• General Health and Performance: Without enough fuel, how can you give your all during workouts and see results? If your energy tank is only half full, you'll only have half the energy. But to maximize your training, you need more fuel to signal your body to change.

• Thyroid Suppression and Menstrual Cycle Dysfunction: Symptoms such as fatigue and cravings occur when your thyroid function is suppressed. Without estrogen and progesterone, building muscle becomes difficult.

• Mental Health: LEA can cause brain fog, low motivation, and feelings of being drained.

• Bone Health: Estrogen and progesterone are essential for bone health, and with lower estrogen levels from LEA, bone fractures are common.

• Catabolic State: LEA elevates cortisol levels, which is catabolic (muscle-breaking). The effort you put into training may go to waste as your body starts breaking down muscle instead of building it.

• Insulin Dysregulation: Insulin supports protein synthesis, but people with LEA tend to have lower insulin levels. The body may begin using protein to maintain blood sugar levels, which hinders muscle building.

Who is an Athlete?

Now you might be thinking, "That’s not me, I’m just a hobby athlete." But let’s talk about what it means to be an athlete.

Many believe athletes are only those who compete or make money from their sport. However, if you're training with purpose and consistency, you are an athlete. This is especially true for those who juggle training with work, kids, and other responsibilities.

How Do You Know if You Have LEA?

It’s crucial to spot LEA before it leads to serious health problems. Look out for:

• Stagnant or decreased performance

• Fatigue

• Missing or irregular menstrual cycles

• Mood swings

• Increased illness

• More injuries

• Depression

• Decreased libido

How to Avoid LEA?

LEA can escalate into RED-S (Relative Energy Deficiency in Sport) and the female athlete triad. Ultimately, we need enough energy to support both our bodies’ functions and our training.

Energy Availability = Energy Intake – Exercise Energy Expenditure

It can be tricky to calculate, but an example from Dr. Stacy Sims helps clarify this:

"For an active female weighing 64 kg (140 lbs) with 19% body fat who burns 400 calories a day in the gym, she would need to consume 2,800 calories to maintain an EA of over 45. If you think that’s too much, it's likely due to the harmful diet culture that says women should eat as few as 1,200 calories a day, which is not appropriate for active females."

I don't encourage strict calorie counting as it can lead to eating disorders and unnecessary pressure. However, tracking calories can help you understand how much your body actually needs, and can break the cycle of eating too little and working out too much.

Stay fueled around your training. Check your energy intake and adjust accordingly, so you can train hard and see the results you want.