Energy Availability: The Key to Peak Athletic Performance
Ever hit a wall during a workout or felt drained halfway through a race? The issue may not be your fitness—it could be your energy availability (EA). A recent study among a group of NCAA Division III female athletes found that 80% fell into a low energy availability category, with less than 30 kcal/kg FFM/day. This level can contribute to health implications. None of the athletes had adequate or high EA (energy availability)
The Science
Whether you're training for a marathon, road race, prepping for a match, or grinding through a lifting cycle, your energy levels aren't just about motivation—they’re a reflection of your Energy Availability. For athletes, understanding this concept can be the difference between a personal best and burnout. Let’s break it down and examine how smart nutrition can fuel your performance.
What Is Energy Availability?
Energy availability (EA) is the amount of energy left over for your body’s basic functions after subtracting the energy you expend through exercise.
EA = (Energy Intake – Exercise Energy Expenditure) / Fat-Free Mass
This value is typically measured in calories (kcal) per kg of fat-free mass (FFM). When your energy availability is too low for too long, performance, recovery, and even long-term health can suffer.
Low Energy Availability: Warning Signs 🚩
When energy availability drops below ~30 kcal/kg FFM, your body enters a state of energy deficiency. This can lead to:
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Slower recovery
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Hormonal imbalances
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Menstrual dysfunction (in female athletes)
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Weakened immune system
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Decreased bone density
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Poor muscle repair and adaptation
How Energy Availability Impacts Performance 🏋️♀️
Strength & Power: Low EA impairs muscle protein synthesis and neuromuscular function
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Endurance: Depleted glycogen stores limit time to exhaustion and recovery speed
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Focus & Coordination: The brain relies on glucose; low EA affects decision-making and reaction time
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Injury Risk: Chronic low EA is linked to higher rates of overuse injuries and stress fractures
Nutrition Strategies to Optimize Energy Availability 🍽️
We created our stroopwafels to be more than a sweet treat. They’re:
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✅ Portable – Toss one in your gym bag or race kit
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✅ Easy to digest – No heavy feeling during training
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✅ Carb-rich – Replenish glycogen stores fast
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✅ Delicious – Real syrup, real flavor, made fresh in Georgia
Perfect for:
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A pre-workout snack to boost endurance
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A mid-run or mid-ride energy bite
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Quick recovery fuel when you’re done training
When and How to Eat a Stroopwafel for Peak Performance
🔹 Before a workout:
Eat one 30–45 minutes before training to top off your glycogen levels.
🔹 During endurance workouts (60+ mins):
Eat half to one full stroopwafel every 45 minutes to maintain energy and avoid bonking.
🔹 After exercise:
Pair a stroopwafel with protein (like Greek yogurt or a shake) to help replenish energy and recover faster.
What Makes 3Bros Stroopwafels Different?
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Made in the USA — Fresh-baked in Georgia, not shipped across the ocean
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Quality Ingredients — Real butter, real syrup, soft-bite texture
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Comfort Food Designed for Athletes — Endurance fuel trusted by runners, cyclists, hikers, and gym-rats
Try our Honey Booster Stroopwafel for a clean, energizing option or our Classic Caramel for comfort-food motivation on the move.
Real Fuel. Real Flavor. Real Results.
Energy bars can be dry and dense. Gels can be messy or harsh on the stomach. 3Bros Stroopwafels offer the perfect balance of taste and performance—all in one soft, thin, delicious bite.
If you’re serious about your sport, it’s time to snack smarter.
Calculate Your Needs !!!
Use a sports dietitian or online calculator to estimate your total daily energy expenditure (TDEE) and exercise energy expenditure (EEE). You can find one here.
