.svg)
Energy Availability (EA) is a key concept in sports nutrition and athlete health, referring to the amount of energy left for the body to use after accounting for the energy expended in exercise. It’s calculated as the difference between dietary energy intake and the energy expended in physical activity, relative to lean body mass. Specifically, EA is given by the formula:
EA = (Dietary Energy Intake − Exercise Energy Expenditure) ÷ Lean Body Mass
In simpler terms, EA represents the energy available to support all bodily functions beyond exercise, such as immune health, reproduction, bone health, and other metabolic processes. For athletes, maintaining optimal EA is crucial. If EA drops too low, the body may start to conserve energy by reducing or impairing various functions, leading to a state known as “Low Energy Availability” (LEA). LEA can negatively impact health and performance, contributing to issues like menstrual disturbances, decreased bone density, reduced muscle function, and higher susceptibility to injuries and illness.
The optimal Energy Availability (EA) for athletes varies slightly by gender, with research suggesting that female athletes generally require a slightly higher EA to support reproductive and overall metabolic health compared to male athletes.
For men, an EA of approximately 40 kcal per kg of lean body mass per day is generally recommended to support optimal performance and health. This level allows for sufficient energy to maintain all bodily functions, including muscle recovery, immune function, and hormone production.
For women, a slightly higher EA of around 45 kcal per kg of lean body mass per day is often cited as optimal. This threshold helps ensure that women’s bodies have enough energy not only for athletic demands but also for reproductive health, bone density maintenance, and other energy-intensive functions specific to female physiology.
Key EA thresholds for health and performance:
- Men: 40 kcal/kg of lean body mass per day
- Women: 45 kcal/kg of lean body mass per day
At these levels, both male and female athletes typically maintain optimal physiological function, helping to avoid the pitfalls of Low Energy Availability (LEA), which can compromise both immediate performance and long-term health. Notably, athletes with EA levels persistently below 30 kcal/kg (for both genders) are at increased risk for LEA, which can lead to a range of issues including hormonal disruption, menstrual irregularities in women, bone density reduction, decreased muscle function, and impaired immunity.
If you feel you are under-fuelling, not performing to your best in training and games, or just curious as to how to improve your nutritional strategy, then please do not hesitate to contact us.
More related to this articles
Creatine & Ageing: What the Science Says About Strength, Function & Brain Health
Creatine is one of the most studied dietary supplements in existence, and while much of the research originates in sports performance settings, its potential benefits extend well beyond gym walls — especially for older adults.
Antioxidants & Athletic Performance: What the Latest ISSN Position Stand Reveals
In the world of sports nutrition, antioxidants have always sparked debate. Should athletes load up on antioxidant supplements to speed recovery? Or could too much blunt the very gains you’re training for?
Electrolytes: Why They're Overrated (and When You Actually Need Them)
Electrolytes are one of the most overhyped products in sports nutrition. While brands push powders and tablets as everyday essentials, most athletes don’t actually need them for regular training. Water and a balanced diet provide more than enough for sessions under an hour. Electrolytes only become useful in hot conditions, during long endurance events, or for athletes with heavy sweat losses. The takeaway? They’re a tool for specific situations, not a daily performance hack.