Case Study: Overcoming Low Energy Availability in a Young Professional Cyclist

‍The Challenge

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A 22-year-old professional cyclist approached me with concerns about persistent fatigue, poor recovery, and declining performance. Despite training 20+ hours per week, they felt sluggish during key sessions and started struggling to maintain race-day power outputs. Additionally, they noticed frequent colds, disrupted sleep, and increased irritability.

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The Assessment

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We identified signs of Relative Energy Deficiency in Sport (RED-S) stemming from low energy availability (LEA). Their caloric intake wasn’t meeting the demands of their high training load, resulting in insufficient energy for performance and overall health.

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Through a detailed metabolic report, we analyzed their:

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• Basal Metabolic Rate (BMR): To establish their baseline energy needs.

• Training Energy Expenditure (TEE): Highlighting gaps between intake and output during heavy training weeks.

• Macronutrient Balance: Showing an underconsumption of carbohydrates, the primary fuel source for endurance athletes.

• Micronutrient Gaps: Deficiencies in key nutrients like iron, calcium, and vitamin D due to inadequate intake.

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The Strategy

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To address LEA and support peak performance, we implemented:

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1. Energy Timing: Increased carbohydrate and protein intake pre- and post-training to replenish glycogen stores and enhance recovery.

2. Fuel for the Work Required: Adjusted daily caloric intake based on the intensity and duration of training. On longer training days, we introduced mid-session fueling using energy drinks, gels, and snacks.

3. Micronutrient Optimization: Added iron-rich foods, fortified cereals, and a vitamin D supplement to combat deficiencies.

4. Recovery Nutrition: Prioritized quick-digesting carbs and protein immediately post-session, plus balanced meals later in the day.

5. Monitoring & Feedback: Tracked weight, energy levels, and training performance weekly to fine-tune intake as needed.

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The Results

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After 10 weeks:

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• The cyclist reported significantly improved energy levels during training and better sleep quality.

• Power output during key sessions increased by 6%, with a notable improvement in endurance during long rides.

• They returned to racing feeling stronger, finishing top 10 in a U23 stage race.

• Indicators of health (e.g., reduced colds and faster recovery) returned to normal.

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Key Takeaway

For professional cyclists, low energy availability can silently erode both performance and health. Addressing nutrition holistically—timing, quality, and quantity—is essential for fueling the demands of the sport while supporting long-term well-being.

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If you are a professional bike rider looking to get one-to-one support with youir nutrition strategy then please get in touch. We know a lot of the guys are supported by their teams, but in our experience, you do no0t get the individualised support that you need. Ensure you are your number one, don't miss a trick with your performance levels. Get in touch for a chat to see what we can do.

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