A Parents and Guardians Guide to REDs Support
As a parent, you want the best for your athlete. You've watched them dedicate themselves to their sport, pushing through fatigue, soreness, and setbacks. But lately, something feels different. Maybe they're struggling with recurring injuries, seem more anxious around food, or are no longer finding joy in their training.
Whether they have already received a REDs diagnosis or you're still searching for answers, this guide aims to equip you with the tools and knowledge to support their recovery.
Understanding REDs
Relative Energy Deficiency in Sport (REDs) occurs when an athlete does not get enough energy to support their training, recovery, and daily life. This energy gap can affect their performance, health, and long-term future in sport. Recovery from REDs is crucial, as a prolonged energy deficiency can result in lasting bone loss, hormonal imbalances, heart complications, and osteoporosis. Beyond the physical effects, when left untreated, REDs can fuel anxiety, depression, disordered eating, and a deeply ingrained fear of proper fueling, making recovery even more difficult in the future.
The sooner an athlete receives support, the greater the chance of restoring their health, preserving their performance potential, and protecting their long-term well-being in both sport, and life.
The Recovery Process
Recovery from REDs requires an increase in energy intake, a reduction in exercise energy expenditure, or both. However, not all cases require an athlete to stop competing or training completely. Since, training and competition provide stability and often a sense of community, removing an athlete entirely from their sport can add psychological stress which may worsen the situation. Health must take priority, but the goal is to support recovery while maintaining an appropriate level of engagement. Some athletes, however, will require complete rest. In these cases, connecting them with mental health resources and support networks is crucial to ensure they feel valued beyond their sport.
How You Can Support Your Athlete
1. Open and Supportive Communication
Encourage honest conversations about their feelings and experiences
Focus on moving forward rather than placing blame or revisiting past behaviors
Validate their emotions and struggles without judgment
Instead of asking yes/no questions, trying use open-ended ones to invite more open conversation. For example:
Instead of: "Are you feeling okay?" Try: "I've noticed you seem really drained after training lately. How have you been feeling?"
Instead of: "Do you want to see a sports dietitian?" Try: "Athletes at your level often benefit from expert guidance to ensure they’re fueling properly and maximizing their potential. How would you feel about meeting with a sports dietitian for tailored support?"
2. Facilitate Adequate Nutrition
Where possible, ensure they have access to a registered sports dietitian who can help them address any nutritional deficits and develop a balanced, energy-sufficient approach moving forwards
Create a supportive food environment by modeling healthy eating habits in your household. For example, try to avoid talking about feeling guilty for eating certain foods or suggesting that exercise is needed to "earn" treats. Instead, emphasize that all foods can fit into a healthy lifestyle.
Align your messaging with guidance from their healthcare team to provide consistent support. For example, avoiding labeling foods as "good" or "bad" and instead focusing on nourishment and balance.
Encourage and normalize pre- and post-training nutrition by preparing snacks that support energy and recovery, such as yogurt with granola, nut butter on toast, or a smoothie with fruit and protein
3. Encourage 'Rest is Best'
Support any prescribed rest periods, reinforcing their role in long-term recovery and performance
Help them shift their mindset from “more training is better” to “smart training is better"
4. Advocate for Medical and Professional Support
Learn about the impact of REDs on bone health, hormonal balance, and overall well-being
Maintain regular check-ins with doctors, dietitians, and sports psychologists
Encourage patience, as recovery takes time
5. Help Reframe Their Identity Beyond Sport
Support their personal development outside of athletics, encouraging hobbies, friendships, and interests that aren't related to sport
Remind them that their value is not solely based on performance
6. Be Aware of Psychological and Social Pressures
Recognize the role of societal, team, and peer pressures in fueling underfueling behaviors
Foster a positive body image by reinforcing health and strength over weight and appearance
Work with coaches to ensure the team culture supports recovery and well-being
Frequently Asked Questions
Q: What do I do if my child is in denial or not receptive to support?
A: It's common for athletes experiencing REDs to resist help, especially if they do not fully recognize the impact it's having on their health and performance. Choose a calm moment to talk and focus on their overall health rather than just food or training. If they resist, they may be more open to hearing concerns from a trusted coach, teammate, or sports dietitian. Encouraging small, manageable changes, such as adding a snack before practice or taking full rest days, can feel less overwhelming than a complete overhaul.
If their health is at serious risk, you will need to involve a medical professional, even if they are resistant. Remind them that seeking help is not a sign of weakness but a way to regain their strength, energy, and long-term well-being. If they are not ready to talk, let them know you are always there to support them when they are.
Q: How can I help my athlete stay connected to their sport during recovery?
A: Encourage alternative roles within their team, such as mentoring younger athletes, assisting coaches, or focusing on skill-based, lower-impact activities (e.g. strength and conditioning) if medically advised. Staying involved in a non-competitive capacity can help maintain their sense of identity and motivation.
Q: How do I balance my athlete’s mental well-being with their need to rest?
A: Keep communication open and validate their emotions. Help them understand that rest is an important part of their recovery and not a setback. Encourage them to explore other fulfilling activities, maintain social connections, and remind them that their identity extends beyond their sport. Working with a mental health professional can also provide additional support.
Q: What if my athlete pushes to return too soon?
A: Returning too soon can delay recovery and further compromise their health. Set clear medical guidelines and work with their healthcare team to establish milestones for returning to full training safely. Reinforce that long-term health is more important than short-term gains. If they resist, involve their healthcare team to ensure they follow a safe recovery plan.
Q: What should I do if my child is secretly doing extra workouts or refusing to take breaks?
A: Set clear expectations, monitor their behavior, and involve their coach or medical team to reinforce the importance of rest.
Q: How do I talk to their coach about modifying training?
A: Approach with concern for your child's well-being, provide medical recommendations, and emphasize that recovery is necessary for future success.
Q: How do we know when it is safe for them to return to full training and competition?
A: A medical professional should assess their readiness based on energy availability, physical health, and psychological well-being.
For more Q&As
Check out our Athlete FAQs. These answers are written by athletes, for athletes, but you may still find helpful insights. If you have any further questions, feel free to reach out to Project RED-S Founder, Pippa, here.