Are you worried about the possibility of experiencing Relative Energy Deficiency in Sport (RED-S)? This condition can impact athletes across all sports and competition levels. Underfueling—whether intentional or unintentional—is a growing concern in sports nutrition, often leading to a range of physical, mental, and performance-related issues. Previously known as the Female Athlete Triad, RED-S is now understood to affect both male and female athletes. This condition results from an imbalance between the energy consumed through diet and the energy expended through training and daily activities. The consequences of RED-S include hormonal disruptions, reduced bone density, fatigue, and impaired performance. In this blog, we’ll explore key indicators of RED-S, how it impacts physical and mental well-being, and why recognizing these signs is vital for maintaining both performance and long-term health.
Introduction
Identifying Signs of Relative Energy Deficiency in Sport (RED-S)
What Is RED-S?
Relative Energy Deficiency in Sport stems from Low Energy Availability (LEA)—when the energy consumed is insufficient to fuel training, daily activities, and essential bodily functions. LEA affects multiple body systems, including:
- Bone health: Increased risk of stress fractures and osteoporosis.
- Reproductive function: Hormonal imbalances and menstrual irregularities.
- Metabolic rate: Slower metabolism, leading to reduced performance.
While RED-S is often linked to disordered eating or excessive exercise, it can also occur due to inadequate knowledge of nutritional needs or pressure to achieve a specific body type. Identifying and addressing RED-S early is essential to avoid long-term health complications.
Signs You May Be Experiencing RED-S
1. Chronic Fatigue and Low Energy
Persistent fatigue is one of the earliest signs of RED-S. You might feel drained even after light training sessions. Without enough energy to recover and replenish glycogen stores, your body struggles to sustain performance and motivation.
2. Decreased Athletic Performance
RED-S can lead to a noticeable decline in strength, endurance, and recovery times. If you’re missing your benchmarks or feel like your usual workouts are harder, underfueling could be the cause.
3. Unintended Weight Changes
Unexpected weight loss—or even weight gain—can signal RED-S. Weight loss often results from the body breaking down muscle for energy, impairing strength and performance. Conversely, the body might slow its metabolic rate in response to underfueling, leading to weight gain despite restricted intake.
4. Frequent Illness and Injuries
Are you catching colds often or dealing with recurring injuries? Immune system suppression and poor muscle repair are common in RED-S, increasing the risk of illness and injury.
5. Menstrual Irregularities
For menstruating athletes, skipped or irregular periods can be a red flag. Hormonal imbalances from LEA disrupt normal cycles, with long-term effects on bone density and reproductive health.
6. Bone Health Issues
Stress fractures and joint pain are common in athletes experiencing RED-S. The body prioritizes energy for vital functions over maintaining strong bones, increasing susceptibility to injuries like fractures.
7. Mental and Emotional Changes
Mood swings, anxiety, depression, and difficulty concentrating can occur when the brain lacks adequate energy. Psychological stress from training or underperformance may exacerbate these symptoms.
8. Digestive Issues
Gastrointestinal discomfort, bloating, or constipation may signal RED-S. Insufficient energy intake compromises digestive function, affecting nutrient absorption and gut health.
9. Sleep Disruptions
Experiencing insomnia or irregular sleep? Poor nutrition affects your body’s ability to regulate sleep cycles, reducing recovery and performance.
10. Changes in Appetite
Noticeable shifts in appetite, whether constant cravings or a lack of interest in food, may indicate RED-S. Some athletes might alternate between restriction and binge eating, creating a harmful cycle.
11. Increased Sensitivity to Cold
Feeling cold all the time, especially in your extremities, could be a sign that your body is struggling to maintain core temperature due to inadequate energy.
Why Early Recognition of RED-S Matters
Left unaddressed, RED-S can lead to:
- Long-term health issues: Osteoporosis, infertility, and chronic fatigue.
- Reduced athletic potential: Lower stamina, endurance, and overall performance.
- Mental health struggles: Heightened stress and anxiety.
By recognizing the signs of RED-S, athletes can take proactive steps to fuel their bodies properly, improve performance, and maintain their overall well-being.
Conclusion
RED-S is a serious issue that impacts athletes physically, mentally, and emotionally. From chronic fatigue and reduced performance to long-term health risks, the effects of underfueling highlight the importance of proper nutrition. Athletes must prioritize adequate energy intake and seek professional guidance to meet their unique dietary needs.
Stay tuned for Part 2, where we’ll discuss actionable strategies to prevent and address RED-S, empowering athletes to fuel their performance sustainably.
If you or someone you know are experiencing any signs of RED-S, contact our team at info@fuelingforrecovery.com or by phone at (202) 738-4726. You can also book an appointment with one of our professionals directly by clicking this link.
References
- Mountjoy, M., Ackerman, K. E., Bailey, D. M., et. al. (2023). 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17), 1073–1097. https://doi.org/10.1136/bjsports-2023-106994
