What is Underfueling?

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.
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