Understanding Relative Energy Deficiency in Sport (REDs): My Journey and Key Lessons for Athletes

What is REDs?

Relative Energy Deficiency in Sport (REDs) occurs when the energy an athlete consumes falls short of the energy they expend through training and daily activities, leading to low energy availability (LEA). Simply put, the body doesn’t have enough fuel to support all its needs. REDs can affect any athlete, regardless of gender, sport, or level. REDs is estimated to affect 15–70% of elite male athletes and 23–79.5% of elite female athletes, with the prevalence varying due to study methods and athletes’ unique physical demands. (British Journal of Sports Medicine, 2023) The consequences can be far-reaching, affecting metabolism, bone health, immunity, and mental well-being—all of which can compromise performance and increase injury risk.

My Experience with REDs

I was a competitive swimmer for over a decade, and my encounter with REDs began in my early teens when I moved up to a higher intensity training group. My weekly training jumped to nearly 20 hours, which, combined with school and a part-time job, left me juggling far more than I could handle. On top of that, there was social pressure around food—while my friends could get by with smaller meals, my training demands meant I needed much more energy, something I didn’t fully understand at the time. Looking back, it’s easy to see why I struggled. I wasn’t fueling my body adequately, and the signs were there long before I recognized them.

The Consequences of Underfueling

After weeks of inadequate nutrition, I noticed a significant drop in my energy levels. Even simple sprints felt impossible. My skin grew pale, my hair thinned, and my weight plummeted. I was perpetually tired and found myself tearing up over trivial things. My coach, noticing these changes, urged me to see a doctor. My family physician identified an iron deficiency and referred me to a Registered Dietitian. That was my wake-up call; I had pushed my body too far without the proper fuel.

Seeking Help and Recovery

With support from my doctor and dietitian, I started iron supplementation and learned how to nourish my body properly. Incorporating balanced meals and snacks with sufficient carbohydrates, proteins, and fats helped me regain my energy and health. Recovery wasn’t instantaneous—it took nearly a full season to get back to my prior performance level. But each step forward brought back my strength, confidence, and love for the sport. This experience ultimately sparked my passion for dietetics, leading me to specialize in sports nutrition.

Lessons Learned

My journey taught me that REDs can sneak up on any athlete, especially if they’re not aware of the importance of proper fueling. At the time, I underestimated how crucial nutrition was for both my performance and my overall well-being. One major takeaway is that young athletes need better nutrition education. The demands on athletes’ bodies differ significantly from those of their peers, and recognizing that difference is vital. Your health should always be the top priority—without enough energy intake, both your performance and well-being will take a hit.

Practical Tips for Athletes

• Consult a Professional: Work with a Registered Dietitian who specializes in sports nutrition. They can help create a personalized fueling strategy.

• Plan Ahead: Prepare meals and snacks in advance to meet your energy needs, even during busy days.

• Listen to Your Body: Fatigue, rapid weight loss, and poor performance are red flags. Don’t ignore them—seek advice from a healthcare professional.

• Focus on Balance: Include carbohydrates, proteins, and fats in every meal to support both training and recovery.

• Embrace Your Journey: Your fueling strategy is unique to you. Don’t let external pressures dictate what or how you eat.

  
  

  Proper fueling isn’t just about excelling in your sport today; it’s about protecting your health, your performance, and your passion for the long haul. REDs is preventable with awareness, education, and support, and I hope my story encourages you to prioritize your energy needs as you chase your goals.

Sources:

British Journal of Sports Medicine. “The prevalence of low energy availability and RED-S in athletes.” British Journal of Sports Medicine, vol. 57, no. 17, 2023, pp. 1073–1080. Available at: https://bjsm.bmj.com/content/bjsports/57/17/1073.full.pdf