Female Athlete Triad (FAT)….do you know what it is or what the potential health and running performance implications are of this syndrome? You are not alone…many runners, and athletes in general, have very little knowledge of FAT and how nutrition and energy availability may impact its development. So, here we update you on the current research into FAT syndrome and outline some recommended nutritional approaches to help reduce the risk of it becoming a concern for you!

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(04:03)

Outlining WHY we are talking about this subject:

1. FAT is a syndrome that is known to be prevalent in runners
2. To educate our listeners and followers on this condition and the signs and symptoms to observe for, in themselves or in fellow runners, so they can take action
3. FAT focuses on JUST the female athlete…therefore research is carried out on female athletes only, which is rare
4. To highlight a 2022 research paper, which focuses on aspects of FAT in RECREATIONAL female runners, which is also rare! 

(06:29)

Defining FAT, which is a syndrome that was first acknowledged in 1992. At this time, it was understood to be a condition found in girls and women and consisting of THREE interrelated conditions

(10:27)

Outlining some of the key findings from recent research into FAT Syndrome. Some of the observations include:

• Low energy availability could occur intentionally or unintentionally
• Early recognition of LEA in female athletes and an understanding of FAT syndrome and its progression is really paramount in preventing the short- and longer-term health consequences of it
• Only one component of the Female Athlete Triad needs to be evident in order for FAT to be established 

(15:54)

Outlining the highlights from a 2022 research paper looking at FAT in recreational runners, all of which were related to menstruation. The researchers found that female recreational runners: 

• Had fewer regular monthly cycles per year
• Their menstrual bleeding was shorter
• They had slightly more spotting between menstrual periods
• They had cycles every 24 days (which was more than the control group experienced)

(19:18)

FEMALE FACTORS

The only observation the 2022 research paper mentioned was that:

1. Older runners are less likely to experience menstrual disorders besides their younger counterparts 
2. The difference was quite significant at 67% of younger runners vs only 9% of older runners experiencing menstrual disorders
3. The study did not state at what age the participants were recognised as “old” but the oldest participants were approx. 40yrs of age 

(23:19)

Highlighting some dietary and nutritional observations from the 2022 research paper on female recreational runners including: recreational runners following a “special diet” e.g. paleo, ketogenic, vegetarian showed higher incidence of amenorrhoea (absence of menstrual cycle) besides those following a “normal” diet

(35:10)

Looking at ideas and strategies to put into place to help limit the risk of FAT Syndrome becoming a concern for you including:

Think about the following questions:

•           Do you frequently train and forget to eat immediately...