Am I Eating Enough? An Athlete's Guide to Understanding REDs
Relative energy deficiency in sport (REDs) is a syndrome in which energy input does not match energy output. It does not discriminate, meaning athletes of any body type, any sport, and any activity level, can experience REDs.
What is REDs?
I like to describe REDs as your body going into low power mode. When your phone battery runs low, it offers you the option to switch to lower power mode, limiting activity running in the background to preserve energy and extend battery life.
When your body is not getting enough fuel to support it's energy output, it responds similarly. Your body has to decide how to allocate the minimal energy it does have to keep functioning.
Spoiler alert: every system in your body needs fuel from food to function properly. When the body enters a state of low energy availability, every system is at risk of taking a hit.
Low energy availability: when the body does not have enough dietary energy (calories) to support daily life functions.
Image from: Mountjoy M, Ackerman KE, Bailey DM, et al. 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). Br J Sports Med. 2023;57(17):1073-1097. doi:10.1136/bjsports-2023-106994
How can I tell if I am under fueling?
REDs and under fueling looks different in everyone. The following are some examples of common symptoms of REDs.
Performance
performance plateau
worsening performance despite training hard
workouts feel harder to complete
energy crash during workout
GI & Metabolism
constantly bloated
constipation and/or diarrhea
frequent stomach aches/cramping
low appetite
waking up hungry in the middle of the night
Injury/Recovery & Immune Health
frequent injuries
always sore/slow to recover from workout
frequently getting sick
Sleep
difficulty falling asleep
difficulty staying asleep
waking up exhausted
Reproductive Health
missing period
irregular period/only has a period in the off-season
low libido
Mood & Cognition
heightened anxiety
brain fog
difficulty concentrating
more irritable
low motivation
I'm not ___ enough to have REDs.
Any athlete or active individual can have REDs. REDs can occur at the Olympic level, or the high school level. It can occur if you're a male or a female, a recreational runner or a professional.
You also do not need to experience all the potential symptoms of REDs to have it. You may be performing really well and not have a period. Or have a bone stress injury and no GI upset.
I suspect I could have REDs, what should I do?
Start by working with a professional! Speaking with your medical provider and a registered dietitian is a great place to start. Depending on your circumstances, other providers may support your recovery, such as a mental health provider or a physical therapist.
Look for providers who specialize in REDs. They may share that they are a certified "REDs Informed Provider" or list it as their specialty.
Hi! I'm Kelly, a registered dietitian specializing in sports nutrition and women's health. I'm a runner, swimmer and REDS Informed Provider.
I understand first hand the challenges of fueling as an athlete, and even experienced REDs myself as a high school swimmer. I became an RD to provide athletes with the knowledge and resources that I wish I had as a young athlete.
Interested in working together? Let's chat!
