Relative Energy Deficiency in Sport (RED-S) is a growing concern among athletes, impacting performance, health, and overall well-being. In Part 1 of this blog series, we identified the signs and effects of RED-S, a condition caused by insufficient energy intake to meet the demands of training, daily activities, and essential bodily functions. Addressing RED-S requires a holistic approach that emphasizes education, individualized nutrition, and a supportive environment. This blog provides actionable strategies to combat and prevent RED-S, ensuring athletes are fueled to achieve their peak potential.
Taking Action to Address RED-S
If you’re experiencing signs of RED-S, taking immediate action is crucial to reversing its effects and safeguarding your long-term health and performance. Here’s how:
1. Consult a Healthcare Professional
Reach out to a multidisciplinary team that includes a sports physician, registered dietitian, and psychologist. This team can assess your symptoms, provide a diagnosis, and develop a tailored treatment plan to address medical, nutritional, and psychological aspects of RED-S.
2. Evaluate Your Nutrition and Energy Intake
Work with a sports dietitian to analyze your current diet and energy needs. Factors like training intensity, duration, and activity level should inform a customized nutrition plan. A dietitian can help you:
- Optimize pre-, during-, and post-workout fueling.
- Ensure balanced meals with adequate carbohydrates, proteins, and fats.
- Address any disordered eating behaviors or misconceptions about nutrition.
3. Modify Your Training Program
Collaborate with your coach to adjust your training volume, intensity, and recovery periods. Overtraining exacerbates RED-S, so balancing intense workouts with adequate recovery is essential for long-term success.
4. Prioritize Rest and Recovery
Adequate sleep, relaxation, and rest days are vital to healing from RED-S. Recovery not only repairs the body but also enhances mental and emotional resilience.
5. Monitor Your Progress
Keep a detailed record of your symptoms, performance, and health changes. Regular monitoring allows your healthcare team to evaluate the effectiveness of your treatment and make necessary adjustments.
6. Seek Mental Health Support
RED-S often comes with mental health challenges such as anxiety, depression, or low self-esteem. Working with a mental health professional, such as a sports psychologist, can help you manage stress, improve focus, and address body image concerns.
Preventing RED-S: Education and Awareness
Prevention is key to avoiding the negative consequences of RED-S. Here are five strategies to help athletes, coaches, and support staff create a proactive and supportive environment:
1. Education on RED-S and Nutrition
Educate athletes and coaches about the importance of energy balance and the signs of RED-S. Hosting regular workshops or seminars on sports nutrition, recovery strategies, and mental health can foster awareness and early intervention.
2. Encourage a Balanced Relationship with Food and Exercise
Promote a healthy and sustainable approach to nutrition and training. Encourage athletes to:
Fuel appropriately for their training demands.
Avoid restrictive dieting or chasing unrealistic body standards.
Work with professionals to build a positive relationship with food and exercise.
3. Foster a Supportive Team Environment
Cultivate open communication among athletes, coaches, and staff. A supportive environment can help identify potential issues early and encourage athletes to seek help when needed.
4. Implement Routine Health Screenings
Schedule regular check-ups with healthcare professionals to monitor:
- Bone health: Use bone density scans to detect early signs of osteoporosis.
- Menstrual health: Track menstrual cycles for irregularities.
- Nutrition status: Ensure athletes are meeting their energy requirements.
5. Address Psychological Factors
Athletes often face intense pressure to perform, maintain certain physiques, and balance their commitments. Providing access to mental health resources can help them navigate challenges such as:
- Body image concerns.
- Stress management.
- Team-related dynamics and interpersonal conflicts.
Conclusion
Recognizing and addressing Relative Energy Deficiency in Sport (RED-S) is essential for athletes striving to maintain peak performance and long-term health. Chronic fatigue, menstrual irregularities, poor performance, and mental health challenges are all signs of RED-S that should not be ignored.
Combating RED-S involves:
- Working with professionals to address nutrition, training, and mental health.
- Promoting a balanced and sustainable approach to food and exercise.
- Fostering education and communication within athletic communities.
By implementing these strategies, athletes can overcome RED-S, optimize their energy levels, and unlock their full potential. Stay tuned for more insights and actionable tips on fueling for recovery and achieving lasting success in sports.
If you or someone you know is looking for support around fueling for their sport, 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
