Relative Energy Deficiency in Sport (RED-S): What Every Athlete Needs to Know

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In the pursuit of peak performance, many athletes unknowingly compromise their health. One silent but serious condition affecting both female and male athletes is Relative Energy Deficiency in Sport (RED-S). Formerly known as the Female Athlete Triad, RED-S encompasses a broader set of health and performance consequences that arise from an energy imbalance—when the energy available from food is insufficient to support the energy demands of training and essential bodily functions.





🔍 What is RED-S?

RED-S occurs when there is a chronic mismatch between energy intake and energy expenditure. This doesn’t necessarily mean extreme dieting—many athletes unintentionally underfuel relative to how much they train. When the body doesn’t receive enough energy, it begins to shut down non-essential processes to conserve energy.

⚠️ Common Causes

  • Excessive training without proper nutrition

  • Pressure to lose weight or stay lean

  • Disordered eating or restrictive diets

  • Lack of awareness about nutritional needs

🧠 Key Health Consequences

  • Hormonal dysfunction (e.g., low testosterone or missed periods)

  • Decreased bone mineral density (leading to stress fractures)

  • Impaired immune function

  • Gastrointestinal issues

  • Mood disturbances or depression

  • Fatigue and poor concentration

🏃‍♂️ How RED-S Affects Athletic Performance

  • Reduced endurance and strength

  • Slower recovery from injury

  • Increased risk of illness and overtraining

  • Impaired coordination and judgment

  • Decreased training response

🩺 Diagnosis & Screening

There is no single test to diagnose RED-S. Health professionals rely on:

  • Dietary assessments

  • Menstrual or hormonal history

  • Bone density scans

  • Blood tests

  • Psychological screening

🍎 Treatment & Prevention

The core of treatment is restoring energy balance. This usually includes:

  • Increasing caloric intake

  • Reducing training load temporarily

  • Working with a sports dietitian and sports medicine doctor

  • Monitoring bone health and hormone levels

For prevention:

  • Educate athletes, coaches, and parents about fueling properly

  • Promote a performance-over-appearance culture

  • Encourage open conversations about mental and physical health

  • Ensure regular medical and nutritional check-ins

💡 Key Takeaways

  • RED-S is not just a female issue—it affects male athletes too.

  • Undereating, whether intentional or accidental, can significantly compromise performance and long-term health.

  • Awareness, early detection, and proper nutrition are crucial to maintaining optimal performance and well-being.

✅ Final Word

Fueling your body is not optional—it's foundational. If you're an athlete, coach, or parent, understanding RED-S can help prevent long-term damage and keep performance at its peak. Always remember: You can't train like a champion if you eat like a rookie. 

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