Episode 359 of The Physical Performance Show is an Expert Edition featuring Dane Baker, leading New Zealand Performance Dietitian, tackling Low Energy Availability.
Dane Baker works with elite athletes and active people helping to resolve low energy availability and Red-S or relative energy deficiency in sport. He studied Nutrition at the University of Otago graduating in 2003 and now works at the University as a Professional Fellow and Lecturer.
Dane consults out of the AXIS Sports Medicine Clinic and when he’s not there, he’s educating New Zealand’s elite coaches as the Lead Nutrition provider for High Performance Sport New Zealand. After nearly 20 years in sports nutrition, Dane’s developed a depth of experience and expertise that comes through in everything that he does.
In this episode Dane shares information around how an athlete can get themselves out of a state of low energy availability, it’s the how, what and why of overcoming low energy availability or relative energy deficiency in sport.
Listen in as we delve into the following:
Dane’s bio – life being a sports physician
Definition – RED-S and Low energy availability
Maintaining weight in a state of low energy availability or in caloric deficit
Tips for Clinicians: Suspecting state of energy deficiency and capturing the athletes attention
Tips for Clinicians: Obtaining insight into the athletes energy availability balance
Tips for Clinicians: Input & Output – fueling for training loads
Tips for parents with active children
Fueling while exercising
Bone Stress Injury
Indirect signs and symptoms for athletes suspecting state of energy deficiency
The importance of data (Body composition)
Recovery timeline from LEA and REDS
Top 3 tips on recovery
Dane’s upcoming research
“Most people underestimate how hard they’re training.” “the way I think of energy available, it’s not just using it when someone’s energy deficient, we should be using this to optimise performance.” “you can fuel and perform and be healthier”
3 Recovery Tips Spread out your energy available, energy distribution, eat to a routine Pre, during and post nutrition intake around training Be aware could be gut challenge with the shift in intake
“Don’t get caught into the pseudoscience of it all, speak to someone that’s that just does this day in day out” – Best advice
“Get outside, get moving and look after yourself” – Physical Challenge
Margo Mountjoy – Sports Medicine Physician, Episode 232 of The Physical Performance Show Trent Stellingwerff (PhD) – Director Performance Solutions Canadian Sport Institute – Episode 178 of The Physical Performance Show Renee McGgregor – Sports Dietitian, Episodes 258, 297 and 308 of The Physical Performance Show Stacy Sims – Exercise Physiologist and Nutrition Scientist
00:00 Start 04:25 Dane’s bio – life being a sports physician 07:40 Definition – RED-S and Low energy availability 09:35 Maintaining weight in a state of low energy availability or in caloric deficit 14:30 Tips for Clinicians: Suspecting state of energy deficiency and capturing the athletes attention 19:36 Tips for Clinicians: Obtaining insight into the athletes energy availability balance 23:40 Tips for Clinicians: Input & Output – fueling for training loads 25:00 Tips for parents with active children 28:30 Fueling while exercising 30:00 Bone Stress Injury 32:50 Indirect signs and symptoms for athletes suspecting state of energy deficiency 39:45 The importance of data (Body composition) 44:10 Recovery timeline from LEA and REDS 49:10 3 tips on recovery 52:12 Best Advice 53:05 Physical Challenge 53:55 Dane’s upcoming research 56:27 Finish
Diagram – Hub and spoke diagram of relative energy deficiency