5 Signs That You Aren't Eating Enough as an Athlete
June 7th, 2024 Written by Elise Miller, MA, LPCAMaking sure that you’re eating enough is important for everyone, but for athletes it is essential - you’ve got to fuel your body properly to perform! And not just in a physical sense, but mentally and emotionally as well. Here are five signs that you might not be eating enough as an athlete:
1. Decreased Performance
One of the most immediate and noticeable signs that you aren't consuming enough calories is a decline in your athletic performance. This could manifest as:
Reduced stamina and endurance: Struggling to complete workouts or feeling exhausted sooner than usual.
Slower recovery times: Taking longer to bounce back after intense training sessions.
Decreased strength and power: Noticing a drop in your ability to lift weights or perform explosive movements.
If you find yourself unable to hit the same performance benchmarks that were once routine, it might be time to up the ante on your caloric consumption.
2. Persistent Fatigue
Feeling constantly tired, even after getting adequate sleep, is another major red flag. Just like a car doesn’t run well on fumes, neither does the body. Persistent fatigue can lead to:
Lack of motivation: Finding it hard to get excited about training.
Mental fog: Difficulty concentrating or staying focused during workouts or competitions.
3. Frequent Illness or Injury
Your immune system relies on a balanced diet to function optimally. Under-fueling can compromise your immunity, making you more susceptible to getting sick and making it much harder for your body to recover when you do. Additionally, a lack of calories and nutrients can increase the risk of injuries due to:
Weakened muscles and bones: Insufficient nutrients like protein and calcium can lead to muscle wasting and bone density loss.
Poor recovery: Your body's ability to repair tissues is hindered, leading to prolonged injuries.
4. Inability to Gain Muscle
The inability to build muscle mass, despite consistent training, can indicate you're not eating enough. As athletes, we need to maintain muscle mass to perform optimally. Signs include:
Visible loss of muscle mass: Noticing that your muscles appear smaller or less defined.
Plateauing in strength gains: Inability to increase weights or resistance in training.
5. Changes in Mood and Sleep Patterns
Food is not just fuel for your body but also for your brain. How you eat has a direct impact on neurotransmitter production, which affects your mood and sleep. Undereating can lead to:
Mood swings: Increased irritability, anxiety, or feelings of depression.
Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up feeling unrested.
Some Additional Funky Symptoms that Indicate Underfueling in Athletes…
Cold Sensitivity: Feeling unusually cold, especially after exercise, can indicate a slower metabolism due to lack of food.
Menstrual Irregularities: For women, missed or irregular periods can be a sign of both over-exercise or inadequate nutrition (or both).
Low Blood Pressure: Feeling faint or experiencing low blood pressure, especially after strenuous exercise, can be a result of insufficient electrolyte and/or caloric intake.
Obsessive Thoughts About Food: It’s okay to think about that burger as you’re finishing up a long run, but if thinking about your next meal starts to consume your thoughts, you likely need to be eating more.
As an athlete, you ask a lot of your body. Make sure to give it the thanks it needs and deserves by eating all that is required to keep it happy and healthy. If you’re unsure about whether or not you’re eating enough, stay tuned for our next blog post which will have some helpful tips on fueling around exercise!