What is Underfueling?

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Underfueling is a form of anxiety and the form of physical as well as mental stress that impacts health and training of a sportsman in a negative way.

(From the source of motivrunning.com)

Signs of Underfueling

Moderate:

  • Constant hunger
  • Fatigue, low energy levels
  • Irritability
  • Intense cravings, or constant focus on food
  • Trouble sleeping
  • Hunger pangs during workouts
  • Gastrointestinal (GI) distress
  • Muscle cramps or weakness

Severe:

  • Hypothermia (cold intolerance)
  • Stress fractures
  • Changes in, or complete loss of, a regular menstrual cycle (for women)
  • Significant weight loss

The following fueling tips are general, catered to the average population. To understand your individual needs, consult with a sports dietitian.

  • Eat before exercising, especially for high intensity workouts and long runs
  • Eat during exercise if the workout exceeds 60-75 minutes (I generally recommend fueling every 35-40 minutes)
  • Eat after exercising, a recovery meal or snack, followed by another meal or snack within a few hours if hunger strikes again.
  • Eat when hunger arises; avoid spacing out meals by a certain number of hours or condensing food intake to mealtimes only.
  • Use supplements as needed, and with recommendations from a sports dietitian or physician.
{Image source:- inside tracker}

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