Relative Energy Deficiency in Sport (RED-S) can impair athlete health and performance. Learn to identify causes, signs, and actionable prevention strategies.
Key Takeaways
RED-S affects both male and female athletes and results from low energy availability.
Causes include disordered eating, overtraining, and mismanaged programs.
Performance consequences often appear before health symptoms.
Early detection is critical to prevent injuries and long-term health issues.
Sports dietitians can provide tailored strategies to restore energy balance and optimize performance.
Why It Matters
RED-S can impair growth, bone health, immune function, and mental health. Athletes may notice decreased strength, endurance, and prolonged fatigue first. Addressing energy deficiency ensures optimal training adaptations, prevents injuries, and supports overall health.
Pro Tips
- Educate athletes on energy needs specific to their sport and training phase.
- Encourage monitoring hunger and fullness cues rather than focusing solely on weight.
- Use tools like MyPlate or sports-specific nutrition apps to guide meal planning.
- Build a support network of dietitians, coaches, and teammates to reinforce healthy habits.
How To Do It
- Provide adequate calories from carbohydrates, protein, and fats for each athlete.
- Schedule regular meals and snacks based on training intensity and goals.
- Time nutrient intake around workouts: carbs and fluids before, carbs + protein after.
- Adjust energy intake during off-season vs. in-season to prevent deficits.
Common Mistakes
- Skipping meals or cutting carbs; fix by educating on proper energy balance.
- Weight loss during season; fix by planning weight management for off-season.
- Ignoring performance warning signs; fix by monitoring fatigue, strength, and mood.
Quick Options (≤ 30 min)
- Energy-dense snacks like yogurt with fruit and granola.
- Nut butter on whole-grain toast for quick pre- or post-training fuel.
- Smoothies with protein powder, banana, and oats for rapid replenishment.
Full Meals (1–2 hours)
- Grilled chicken, quinoa, and roasted vegetables with olive oil for balanced macros.
- Salmon, brown rice, and steamed broccoli with avocado for energy and recovery.
- Whole-grain pasta with lean meat, tomato sauce, and a side salad for sustained fuel.
Hydration
Prioritize water and electrolyte intake before, during, and after training to support performance and recovery.
Anti-Inflammatory Focus
Include colorful fruits, vegetables, and omega-3 sources to reduce inflammation and aid recovery.
Next Steps
Ready for a personalized plan with a real Sports Dietitian?