REDs: Not Just A Female Thing
When people talk about REDs, the spotlight often falls on female athletes. But male athletes (or in fact any individual who exercises regularly) are at risk too, especially those in endurance sports, weight-class sports, or any discipline where being lean is seen as a performance advantage.
You might think, "That’s not me," or "I eat plenty," but REDs can sneak up on any of us, at any time. And it’s not always about disordered eating - sometimes it’s simply not keeping up with the energy your body needs to train hard, recover, and stay healthy.
What’s Normal for Male Athletes?
Your body is constantly giving you signals about whether you’re fueling enough. Here’s what a healthy, well-fueled body looks and feels like:
3 or more morning erections per week. It might sound weird to focus on this, or awkward to talk about it with others, but it’s a key sign that your hormones are balanced and your body is functioning well.
Feeling strong, sharp, and ready to go. Mentally and physically, you should feel recovered and able to handle your workouts.
Stable weight. Even during intense training, your weight shouldn’t be swinging up and down dramatically.
Many male athletes don’t realize their risk for REDs and may have a harder time recognizing the early warning signs because we don't often talk about them! Sot’s essential to tune into your body and understand what it’s telling you.
Red Flags to Watch For
If you notice any of these signs, it’s worth pausing and checking in with yourself:
Why Should You Care?
REDs isn’t just about losing speed or power in training. It can affect your bone health, hormones, mood, and long-term performance. Stress fractures, fatigue, and burnout are all common consequences of under-fueling, and they are way harder to come back from than simply making sure you eat enough now. Fueling sufficiently for your sport is about more than just better performance. It’s about long-term health. Maintaining strong bones, balanced hormones, and a resilient body requires a consistent and adequate energy intake.
Busting Some Myths
Myth: Only girls get REDs
Truth: Anyone can experience REDs, regardless of gender, sport, or body type
Myth: REDs is the same as an eating disorder
Truth: You can have REDs without any form of disordered eating
Myth: Athletes who eat a lot can’t have REDs
Truth: Even high-calorie diets can lead to REDs if they don’t match your total energy demands
Take Care of Your Energy, and Your Energy Will Take Care of You
We know it's a cliché but your body truly is your most important piece of equipment. And being strong, healthy, and successful in your sport starts with fueling your body well. Listen to the signs, take care of yourself, and remember, being lean isn’t the same as being healthy or fast. Strength and performance come from balance, not restriction.
