Our body consumes energy not only during exercise, but also during everyday activities and basic life functions such as breathing, digestion, and the functioning of all our systems. When we train, our energy requirements increase with the intensity and duration of the exercise. If the calorie supply is too low in relation to expenditure, our body enters a so-called "state of reduced energy availability." In addition, when your body does not receive enough energy, it gradually reduces functions that are not essential but have high energy consumption, such as hair growth or digestion. The main sources of energy are carbohydrates and fats, which so many people fear today. Carbohydrates not only provide energy to muscles and the brain, but also maintain blood sugar levels and are a component of DNA, RNA, and cell membranes, which is why they are essential for proper functioning. In addition, adequate carbohydrate intake before, during, and after exercise helps maintain adequate muscle glycogen levels, which increases our endurance and delays the onset of fatigue during training.
Carbohydrates are found in whole grain products (groats, brown rice, whole grain pasta, and whole grain bread) as well as in fruits, vegetables, and legumes. Fats, on the other hand, not only provide energy, but also transport fat-soluble vitamins (A, D, E, K), produce hormones, and protect internal organs. They are found in vegetable oils (olive oil, rapeseed oil), nuts, avocados, seeds, and fatty fish (salmon, mackerel, herring). That is why it is so important that our meals consist not only of protein, vegetables, and fruit, but also carbohydrates and fats.
Constant fatigue is just one of many symptoms of insufficient calorie intake in people who exercise. Often, there is also a decrease in performance (reduced endurance and strength), an increased risk of injury, weakness, dizziness, as well as a constant feeling of cold and slower recovery after exercise. Psychological symptoms include concentration disorders, sleep problems, and mood swings. Long-term failure to provide our body with sufficient energy can lead to hormonal disorders, digestive problems, a decrease in bone mineral density, and a weakened immune system, resulting in frequent illness. In addition, women experience menstrual disorders and men experience a decrease in libido.
It is worth starting by calculating your total daily energy requirement, taking into account training, basal metabolic rate (BMR), work, and all other activities. If your current diet does not cover your total metabolic rate (TMR), you should start increasing it gradually. Remember to make sure that each meal is well balanced, containing protein, carbohydrates, and healthy fats. At first, you may find it difficult to eat more, so it is a good idea to introduce small, healthy snacks. Remember, don't be afraid of carbohydrates and healthy fats, as they are your main fuel during training. Continue to take care of your sleep, drink enough water throughout the day, and stay physically active, and don't forget that your body needs rest. Only then is it able to regenerate, so when you feel very tired, slow down for a moment and relax so that your body can also rest.
If you exercise a lot, watch your diet, and get enough sleep, but still feel tired all the time, it may be a sign that you are not providing your body with enough energy. This can lead not only to fatigue, but also to poorer training performance, concentration disorders, sleep and digestive problems, as well as a decrease in bone mineral density and many other serious diseases. Remember that your body uses energy not only for exercise, but also for normal daily activities and vital functions such as digestion and breathing. The main source of fuel for people who train are carbohydrates and healthy fats, so don't be afraid of them. Introduce them into your diet gradually, increasing your calorie intake, and see how your body can do much more during training than before.
- https://www.healthline.com/health/relative-energy-deficiency-in-sport
- https://alabsport.pl/blog/wzgledny-niedobor-energii-w-sporcie-red-s/?
srsltid=AfmBOorMLy1swXFlgehWnpJmr975eXo6IxNnfxqP7qj8e1gENKmuRxf8
- https://przemekjurek.pl/blog/dieta/dieta-sportowca-przed-w-trakcie-i-po-treningu/
Prepared by Wiktoria Kubicka
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