RED-s
What is RED-S, and Why is it Important?
For athletes and active individuals, staying energised and well-fueled is critical to achieving peak performance in training, work, and everyday life. When our bodies don’t get enough fuel to meet these demands, they adjust by conserving energy, redirecting it away from essential functions. This condition is known as Relative Energy Deficiency in Sport, or RED-S, and it can significantly impact both short- and long-term health.
At Wright Dietitian, we help our clients understand the importance of balanced nutrition for high performance and long-term well-being. Here’s what you need to know about RED-S, how it affects your performance, and how you can fuel to avoid it.
The Impact of RED-S on Health and Performance
RED-S doesn’t just cause fatigue; it affects a range of bodily systems. Common signs and symptoms include:
Increased risk of injuries: Without sufficient energy, the body’s ability to repair tissues is compromised, leading to more stress fractures and injuries.
Chronic fatigue: Low energy levels impact stamina and make it hard to keep up in training.
Decreased muscle strength and endurance: Without enough fuel, muscle strength and endurance both take a hit.
Slower recovery and performance plateaus: Inadequate nutrient intake slows recovery and can make progress difficult.
Reduced focus and mental sharpness: RED-S even affects brain function, leading to decreased concentration and coordination.
One of the challenges of identifying RED-S is that it doesn’t always cause noticeable weight changes. This means athletes and active individuals can experience these symptoms even if their weight remains stable, making RED-S easy to overlook.
Are You at Risk for RED-S?
Once thought to affect only female athletes, RED-S is now known to be a concern for both men and women. Athletes in endurance sports (e.g., long-distance running, cycling), weight-class sports (e.g., wrestling, boxing), or sports that emphasize leanness (e.g., gymnastics) are particularly at risk. RED-S can also develop in athletes who increase their training intensity or volume without boosting their energy intake.
How to Avoid RED-S and Fuel Your Body for Optimal Performance
At Wright Dietitian, we know that well-planned nutrition can make all the difference in training and performance. Here’s how to fuel your body to support energy needs and reduce the risk of RED-S:
Carbohydrates Carbohydrates are the primary energy source for both the brain and muscles. Choosing the right type and timing can help you get the most out of your training:
High-GI carbs (fast-release) provide a quick source of energy and are great just before or during intense exercise. Examples include sports drinks, jam on white bread, dried fruit, and energy gels.
Low-GI carbs (slow-release) offer sustained energy and are best consumed a few hours before or right after training. Try whole grains, peanut butter on grainy crackers, oatmeal, or a chicken wrap with whole-grain bread.
Protein Protein supports muscle repair and growth, making it essential around training. Here are some convenient, high-protein options:
High-protein yogurt drinks: Portable and packed with protein, perfect for recovery.
Protein smoothies: Blend Greek yogurt or a scoop of protein powder with fruits like berries and bananas for a nutrient-rich snack.
Banana and walnut ricotta toast: Spread ricotta on whole-grain toast, add banana slices, and sprinkle with walnuts for a delicious, high-protein snack.
On-the-Go Snacks to Support an Active Lifestyle
If you’re juggling a busy schedule, convenient snack options make it easier to keep energy levels up and prevent RED-S. Here are some ideas from Wright Dietitian:
Trail mix with nuts, seeds, and dried fruit for a balanced mix of healthy fats and carbs.
Rokeby Farm Protein Smoothie or Up and Go Energise
High protein yoghurt with fresh fruit, offering a balance of protein and carbs.
Museli Bars
Could RED-S Be Affecting You?
If you’re noticing symptoms like chronic fatigue, slower recovery, frequent injuries, or changes in mood, it may be time to assess your energy intake. These symptoms are potential signs of RED-S, even if your weight hasn’t changed. At Wright Dietitian, our Accredited Practising Dietitians work with clients to create personalised nutrition plans that meet their unique energy needs, supporting both performance and well-being.
Think you might need more fuel? Reach out to Wright Dietitian to schedule an appointment. We’ll help you create a tailored plan to support your goals and help you feel your best every day.