Fertility For Athletes: How Your Exercise Routine May be Hurting Your Chances of Conception

Regular exercise has been shown to support reproductive health; however, overtraining and

underfueling may be detrimental to one’s chance of conception. If you are someone who is

exercising regularly and unsure if this applies to you, read on to see if you are experiencing any

of the symptoms that we’ll discuss.

Symptoms of overtraining and underfueling:

If you are exercising heavily and not replenishing the energy and nutrients that have been lost,

you may be at risk of underfueling. Some symptoms you may experience are:

● Fatigue and weakness

● Diminished performance

● Electrolyte imbalances

● Weight loss

● Osteoporosis

● GI issues

● Menstrual cycle irregularities or amenorrhea

● Other medical conditions

According to a study conducted in 2012, underfueling paired with vigorous activity among

healthy women was associated with a 16% decrease in chances of fertility compared to

sedentary women. However, those who participated in 2 hours of moderate activity were 15%

more likely to conceive.

At this point, you may be asking yourself, how do I know if I’m doing too much in a way that

could be impacting my fertility? If you are engaging in vigorous activity for more than two hours

a week, you may be at risk. Vigorous activity is defined as breathless exercise with profuse

sweating, during which you are only able to speak 1-2 words. This intensity of exercise paired

with undernutrition is often what negatively impacts fertility. If you think you may be at risk, try

replacing some vigorous activity with less intense exercise, like yoga or a lower impact jog,

cycle, or walk.

Amenorrhea: A Survival Mechanism

Many female athletes experience menstrual cycle irregularities including no periods and/or no

ovulation. This continual stress signals your body to turn off your reproductive processes,

deeming it an unsafe time to reproduce. This will make it extremely difficult to get pregnant.

While many correlate intense exercise with overall health, it is likely negatively impacting your

fertility, and should be corrected immediately.

Nutrition for Athletes Trying to Conceive

There are many key nutrients that play important roles in reproductive health. Ensuring you are

consuming an adequate amount of calories to meet your body’s requirements and replenish

anything lost in exercise is critical for fertility. Every athlete will need a different ratio of

macronutrients (carbohydrates, protein, and fats) to meet their energy needs. If you want to

identify your own unique needs, contact me so we can set up a meeting.

Several vitamins and minerals have fertility boosting properties and can be found in various food

sources or supplements. Some of this micronutrients include vitamins B6, B9 (folate), B12, A, E,

D, K, C, Choline, Zinc, Selenium, Iodine, CoQ10, Inositol, Glycine, and Omega-3s. While this is

not an exhaustive list, these vitamins, minerals, and other nutrients are crucial to fetal

development and conception. Primary food that include these nutrients are whole eggs, full-fat

dairy, lean meats, shellfish, fatty fish, liver, and organ meats. Liver is a powerhouse of nutrients

containing almost every single one of those listed above. Also- you only need a small amount to

meet all your needs and therefore, like fish for example, you may be able to reap the benefits

only having it once or twice a week.

What’s Next in Your Fertility Journey?

If becoming pregnant is proving to be more difficult than you imagined, that is completely

understandable. You’re likely getting advice from others to “keep trying” or “stop trying and it’ll

happen when you least expect it”. While your friends and family are well-intentioned, sometimes

it is hard to know what will work for you and your partner. Everyone’s genetics are different so

what works for one might not work for another. It doesn’t hurt to consult with a dietitian,

physician, or fertility specialist to get a better understanding of your unique needs and make an

individualized plan tailored to your unique exercise and nutrition needs.