Am I Overtraining or Just Under eating? 7 Ways to Tell – And What to Do About It
In the pursuit of fitness, it’s easy to blur the line between dedication and overdoing it. If you’re feeling constantly fatigued, not recovering well, or stuck in a plateau despite putting in the work, you might be wondering:
Am I overtraining, or am I just not eating enough?
These two issues often feel the same—but require different solutions. Let’s break it down.
Why This Matters
Overtraining and under eating can both lead to:
• Poor performance
• Chronic fatigue
• Hormonal imbalances
• Sleep disruptions
• Mood swings
But fixing the wrong issue (e.g., taking a break when you actually need more food—or vice versa) can delay your progress even more.
7 Ways to Tell the Difference
1. Energy Levels All Day, Not Just in the Gym
• Overtraining: You feel drained even after rest days. Basic tasks feel exhausting.
• Under eating: Energy dips come in waves, especially mid-morning or late afternoon.
✅ Action Step: Track your energy levels hourly for 3 days. If your tiredness is consistent and unrelenting, training load might be too high. If you feel wired or sluggish at random times, your nutrition might be the issue.
2. Sleep Quality
• Overtraining: Difficulty falling asleep or waking up multiple times during the night due to high cortisol levels.
• Under eating: Waking up hungry or feeling too cold at night, and struggling to stay asleep.
✅ Action Step: Try a nighttime snack with protein + carbs (e.g., Greek yogurt + berries) for a week. If sleep improves, your body likely needs more fuel.
3. Strength & Performance
• Overtraining: Your lifts or endurance regress despite consistent effort.
• Under eating: You may still feel strong, but run out of steam quicker.
✅ Action Step: Log your workouts. If performance is dipping and effort feels harder than normal, assess your training volume. If you’re maintaining performance but feel like you “crash” midway, it’s time to eat more.
4. Hunger & Cravings
• Overtraining: You may lose your appetite due to elevated stress hormones.
• Under eating: You’re always hungry—or craving sugar and carbs non-stop.
✅ Action Step: Rate your hunger 1–10 before and after each meal for 3 days. Low appetite + high output? You may be overreaching. Constant hunger? You’re likely underfeeding.
5. Mood & Motivation
• Overtraining: You feel irritable, anxious, or “flat.” Exercise no longer feels fun.
• Under eating: You’re moody or snappy, but usually perk up after meals.
✅ Action Step: Track your mood and note how you feel before and after meals and workouts. Food swings = fuel issue. Constant low mood = recovery issue.
6. Recovery Time
• Overtraining: Muscle soreness lingers for 4+ days or even worsens after rest.
• Under eating: You may recover slowly, but once you eat more, things improve quickly.
✅ Action Step: Add 300–500 calories/day for 1 week. If your recovery speeds up, nutrition was the issue. If it doesn’t, training intensity or frequency may need adjusting.
7. Hormonal & Health Signs
• Overtraining: Irregular or lost periods (for women), lowered libido, frequent colds.
• Under eating: Similar signs—but often with added hair thinning, brittle nails, and cold intolerance.
✅ Action Step: Women especially should monitor their cycle and temperature sensitivity. These are powerful internal signals of imbalance.
What to Do About It
✅ If You’re Overtraining:
• Reduce intensity or volume for 1–2 weeks.
• Prioritise sleep (7–9 hours).
• Add more restorative movement (walking, yoga).
• Consider a deload week every 6–8 weeks.
✅ If You’re Under eating:
• Start by adding 200–300 calories/day, mostly from whole foods.
• Focus on carbs around training and protein in every meal.
• Don’t fear healthy fats—they help with hormone production.
• Track your intake for a few days to find hidden deficits.
Listen to the Pattern, Not Just the Symptoms
Both overtraining and under eating can derail your progress—but the key is tuning in to what your body is telling you. The patterns across energy, recovery, mood, and hunger will paint a clearer picture than any single symptom.
And remember: more is not always better—but smarter always is.
