Explaining Allostatic Load

Allostatic load is a fancy way of saying:
“How much stress is your athlete carrying—and are they recovering from it?”

Every athlete has a “stress backpack.”

• Schoolwork = a heavy book
• Not sleeping well = another book
• Social drama or pressure = more weight
• Hard training session = a medicine ball
• Injury or pain = even heavier
• Fear of disappointing others = another book

If nothing gets taken out of the backpack (recovery, support, sleep, joy, etc.), it gets too heavy. Eventually, the athlete starts to break down—mentally, physically, emotionally.

Imagine your athlete is like a phone battery.

• Training, school, and stress drain the battery.
• Sleep, proper food, fun, support, and rest recharge it.
• If you’re always using it and never charging it, what happens?
  The system crashes.

That’s allostatic load—when the battery is consistently drained and never fully recharged.

• Many kids are now training like professionals…
  Without the professional-level resources.

  They’re:

  • Practicing 4–6 days/week
  • Competing every weekend
  • Juggling school, social lives, family stress, pressure to succeed
  • Being evaluated constantly

  And most don’t have time—or space—to rest, recover, or reflect.

• “They’re always tired but won’t say it.”
• “They say they’re fine, but don’t look happy anymore.”
• “They’re getting more injuries or sick more often.”
• “They’ve lost their spark, but keep showing up.”
• “They’re trying harder, but performing worse.”
• “They stop talking to you about the sport they used to love.”

• Parents:

  • Ask open questions: “What’s been hard lately?” “What helps you feel better?”
  • Protect their sleep and rest.
  • Celebrate effort, not just outcomes.
  • Make space for other joys outside of sport.

  Coaches:

  • Create check-ins: How’s school? How’s life?
  • Rotate training intensity when possible.
  • Normalize rest days and emotional support.
  • Praise resilience, teamwork, and character—not just stats.

  Clubs:

  • Educate families and staff about mental load.
  • Create environments where players are seen as people first.
  • Provide recovery tools, mental health resources, and communication systems.

• Help athletes build strength, resilience, and joy—without the weight becoming too much.
  When we understand allostatic load, we stop asking, “What’s wrong with them?”
  And start asking, “What are they carrying?”

  That’s how we grow great players and great humans.