Under-fuelling- Are You Eating Enough To Be Your Best?

So you’re not seeing results, or struggling to maintain and progress- your hard work deserves to give you what you are working for. If you’re struggling with seeing and feeling progress, you may be under (or incorrectly) fuelling. Below are my top 3 things to look out for (and one extra for the chickas):

Loss of Muscle Mass

Our bodies use carbohydrates for fuel preferentially. Once we have run out of available carbs, and fat (if the body knows how to efficiently use fat for fuel, which can be difficult in some) protein becomes the fuel source. Where is most of the protein in our bodies stored? You guessed it- in our muscles!

A good indicator that you’re under-fuelling and burning into muscle protein for energy is that no matter what you do or how you train, you’re not growing (or recovering) much if at all.

Look Out For:

· Sore muscles that don’t ever seem to recover

· Poor muscle growth and definition

· Poor muscular strength (despite repetitive movements that should be building strength)

Under Performing

So, you’ve performed a movement a bunch of times, but you don’t seem to be progressing or getting any fitter. This is another big sign of under-fuelling- if you’re struggling to keep up with yourself and find yourself lacking the energy and strength (not motivation, that’s a whole other blog) to get through your workouts consistently, this is a huge sign that you’re not giving yourself enough (or the right) foods and nutrients.

Look Out For

· Little to no improvement in physical strength and endurance

· Poor focus and concentration during workouts

· Feeling like you can’t complete your workout

· Low blood pressure (dizziness, especially upon level change eg. Box jumps, burpees)

· Needing to drop weight instead of increase or stay consistent

Poor Recovery

Feeling sore after a workout is a good thing- it’s a sign of progression and improvement. However, if you’re constantly sore and not getting better after a few days,or remaining in a state of pain after a less than challenging workout, something is not quite right. This is especially true if you’re performing the same type of movements- your body should be adapting and needing challenge instead of remaining fatigued.

Look Out For:

· Very little to no recovery (muscles always aching) despite rest

· Extreme exhaustion and fatigue (feeling completely depleted)

· Constant thirst and lack of appetite

· Injuries, usually recurrent or interconnected due to overcompensation)

Loss of Period/Hormonal Disturbances

Ladies… this is for you.

I want to start by emphasising the seemingly obvious- if you’re within menstruating age, you are supposed to get your period. Period! It’s a good, nay, GREAT thing to get that regular bleed every month- it means you’re fertile and functioning as you were meant to. That time of month should be celebrated.

If you’re not feeding yourself adequately, with nutrients that support your activity levels, and pacing your body under immense stress by doing so, you’re doing yourself a huge disservice (both for training and general wellbeing).

Look Out For:

· Periods being unusually late or early (5+ days)

· Increased PMS symptoms compared to your ‘usual’ (which actually should be none)- severe cramping and pain, modulated bowel movements, extreme breast soreness, very low or poor mood.

· Holding on to water and fat even though activity and food ratio should encourage otherwise

· Skipping periods completely

· Very light or very heavy bleeds

· Exhaustion (iron deficiency is a massive factor here- we lose a lot of iron in sweat too)

· Increased body and facial hair

The way in which you need to fuel yourself will of course depend on your lifestyle, dietary requirements, activity type and levels, and health needs.

As always, there is no one size fits all- but if you’re displaying the above signs, it’s time to re evaluate what you’re doing, so you can thrive.

Nanci x