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In episode #155 we talk with researcher Hannah Caldwell about:
- The importance of maintaining optimal energy availability for muscle repair, hormone production, and overall health.
- Study Insights: Exploration of a study on low energy availability, revealing a performance impairment in endurance-trained athletes despite high training volumes.
- Tips on recognizing signs of low energy availability, including monitoring performance perception, menstrual cycle changes, and mood.
- Guidance for coaches on identifying energy deficits and preventing under-fueling in athletes.
- Emphasis on strategic carbohydrate timing and colorful plant-based diets to support immune function during intensive training periods.
Hannah Caldwell is a postdoctoral research fellow at the University of Copenhagen and University of British Columbia. Hannah’s expertise is in integrative cardiovascular physiology in the context of energetic stress and female ultra-endurance performance.
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Mentioned:
- Calculation: your energy intake - your exercise energy expenditure / your fat free mass
- 65 kilogram female, with approximately 20 % body fat, you could have a fat free mass of 50 kilograms.
- If you don't know fat free mass, estimate with online calculators or circumference measurements
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