Understanding REDS: The Hidden Performance Barrier for Endurance Athletes
Are You Overlooking This Key to Peak Performance?
As endurance athletes, we meticulously plan our training schedules, track mileage, and push our limits. But what if the missing piece to peak performance isn’t in our training plan, but in our energy balance?
Relative Energy Deficiency in Sport (REDs) is a condition that silently undermines performance and health. Many athletes unknowingly suffer from its effects, mistaking the symptoms for overtraining or bad luck. In this blog, we’ll explore what REDs is, how it impacts your body, and actionable strategies to prevent and manage it.
What is RED-S?
REDs occurs when your body doesn’t have enough energy to support both exercise and essential physiological functions. This energy imbalance, known as low energy availability (LEA), can disrupt multiple systems in your body, leading to long-term health and performance issues. When this happens, your body doesn't have enough energy to support basic physiological functions because most of its resources are being directed toward exercise.
For a deeper dive into LEA, check out Understanding Low Energy Availability in Male Athletes.
Key Systems Affected by REDs
Thermal regulation: Difficulty maintaining body temperature.
Cellular homeostasis: Impaired recovery and repair processes.
Immune system: Increased susceptibility to illness.
Reproductive system: Irregular or absent menstrual cycles, including hormonal imbalances.
Warning Signs of REDs
Reference: Mountjoy M, Ackerman KE, Bailey DM, et al. 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine 2023;57:1073-1098.
Recognizing the symptoms of REDs early can prevent long-term damage. Here’s what to watch for:
Physical Symptoms
Persistent fatigue and poor sleep quality.
Irregular or absent menstrual cycles.
Decreased bone mineral density, leading to stress fractures.
Hormonal changes, including reduced sex drive.
Frequent illness due to a weakened immune system.
Performance Indicators
Training plateaus despite increased effort.
Reduced endurance and cardiovascular capacity.
Poor recovery after workouts.
If you’re struggling with recovery, explore How to Incorporate Rest and Recovery in Training to Boost Athletic Performance for actionable tips.
Common Issues That Can Contribute to REDs
1. Training Volume Increases, but Fueling Doesn’t
Many athletes increase their training load without adjusting their nutrition. For example, if you increase your weekly mileage from 30 to 50 miles, your caloric intake must scale accordingly.
2. Post-Exercise Appetite is Absent
High-intensity workouts often suppress appetite, making it challenging to refuel. Many athletes (80-90%) report feeling nauseous after intense workouts. A practical solution is focusing on easily digestible options like nutrient-rich smoothies during these periods.
3. Generic Nutrition Guidelines
There's no one-size-fits-all approach to fueling. Every athlete has unique needs that vary day to day and meal to meal, so it’s important to customize your nutrition so it fits for YOU and your training. Find a board certified sports dietitian to help you with this. (Search online for “Board Certified Specialists in Sports Dietetics List by State", and you can find a nice database with suggestions).
To avoid common pitfalls, check out 3 Common Mistakes Athletes Make.
Breaking the Cycle: Prevention and Management
1. Listen to Your Body
Pay attention to recurring issues like stress fractures, irregular periods, iron deficiency, or chronic fatigue. These are often red flags for energy deficiency and often a sign that something bigger is brewing.
Learn how to protect your bones with Bone Stress Injuries and Bone Health for Endurance Athletes.
2. Adjust Fueling with Training
When training demands increase, whether through added mileage or strength training, make sure your nutrition scales accordingly. When you burn more energy from workouts, it’s important to make sure you’re taking in enough, as well! Again, dietitians are your friend here.
For tips on balancing nutrition and training, explore How to Navigate Diet Culture in Sports.
3. Track Your Energy Balance
Consider keeping a journal to monitor your training volume, energy levels, and nutrition. This can help you identify patterns and make informed adjustments. A good coach will have a good sense of this and can help you keep training volume in check, as well.
4. Seek Professional Guidance
If you suspect you’re experiencing REDs, it’s important consult a sports dietitian or healthcare provider who specializes in working with athletes. Look for dietitians with board certification in sport. They can help you create a personalized fueling plan.
Take Control of Your Energy Balance
REDs is a serious condition that can significantly impact both performance and overall health. By understanding its signs and taking proactive steps to maintain proper energy balance, you can protect your health and achieve your athletic goals.
To learn more, consider searching Apple Podcasts, YouTube, and your local bookstore for podcasts and books by some of the biggest scholars in this area: Dr. Kathryn Ackerman, Dr. Margo Mountjoy, and Rebecca McConville all do a stellar job educating healthcare providers and the general public alike.
If you notice concerning patterns, don’t hesitate to reach out to a professional. At Skadi, we specialize in helping athletes optimize their mental and physical performance, which includes the mental barriers and difficulties associated with REDs and other health conditions. Schedule a 1:1 session with one of our experts to create a personalized plan that works for you.
Reference:
Mountjoy M, Ackerman KE, Bailey DM, et al. 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine 2023;57:1073-1098.
