RED-S: The Silent Performance Killer
What is it?
Relative Energy Deficiency in Sport (RED-S) is a syndrome that occurs when athletes or other people chasing high levels of fitness chronically consume far fewer calories than their body needs each day. This imbalance forces the body to shift calories away from powering normal functions in an effort to prioritize fuel for training. Should this imbalance persist, decreases in health, performance, and mental well being become evident with common signs including irregular/loss of menstrual cycle, poor digestion, increased rate of illness, loss of bone density, and decreased sport/exercise performance.
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What are the warning signs?
The warning signs of RED-S are subtle at first: generalized fatigue/weakness, poor recovery from training with little to no strength progression, frequent illness, and disrupted menstrual cycles to name a few. Though these signs can quickly become more severe if not addressed.
As the inadequate caloric intake progresses, whether due to being unaware of poor intake or continuing to follow diets that promote deprivation of calories, one can develop stress fractures that don’t heal, dangerously low heart rates, complete loss of menstrual cycle, or low testosterone (men). The longer the body is deprived of proper calories, the worse the symptoms become until you find yourself forced to take a break from sport/exercise or in the most extreme cases, become hospitalized.
Who is impacted?
Athletes most commonly impacted by RED-S include those in endurance competition and sports where very lean physiques are prioritized such as gymnastics and figure skating. Though these two types of sport are most commonly impacted by RED-S, any athlete regardless of sport can be impacted if their nutrition is not on point.
Do eating disorders play a role?
An eating disorder can absolutely be a driver of RED-S. The constant pressure to have the leanest physique possible may lead to behaviors such as meal skipping, prolonged fasting, purging through vomiting or laxative use after meals, excessive amounts of exercise, or adherence to extremely restrictive & low calorie diets.
How do I avoid RED-S?
The fix for RED-S is simple, match caloric intake to caloric expenditure. Though simple on paper, acting this plan out may be difficult for some. Eating disorders, busy schedules, and lack of previous nutrition education can all play a role in development of RED-S. This is where the Sport Dietitian comes in. Having a healthcare professional working with you or your athlete can be a sure fire way to catch eating disorders before they cause serious harm, ensure optimal fueling, and help navigate in season vs off season fueling.
Nutrition Coaching
Nutrition Coaching at Lift STL was designed with RED-S in mind. Registered Dietitian, Andrew Youck, not only provides athletes with the tools to be successful but works to build independent athletes who can thrive both on and off the field for life. For more information, email Andrew at andrew.youck@lift-stl.com.