REDs Explained: Athletes

When it comes to training and competing, many athletes focus on pushing harder, going faster, and doing more. But without the right balance of energy intake, recovery, and rest, the body can struggle to keep up. This is where Relative Energy Deficiency in Sport (REDs) comes in.

What is REDs?

REDs occurs when your body doesn’t get enough energy to support training, recovery, and daily life. This energy gap can impact your performance, health, and long-term future in sport. Without enough fuel, your body starts prioritizing essential functions, leading to negative consequences that can affect how you feel, train, and compete in both the short and longer term.

Who’s at Risk?

REDs can affect anyone who exercises without enough rest or nutrition, but some people are at greater risk than others. These include:

• Those participating in endurance sports or activities demanding high training volumes, such as running, triathlon, swimming, cycling, gymnastics, and dance

• Athletes in sports where weight or appearance is emphasized, like wrestling, figure skating, or cycling

• Young athletes whose bodies are still growing and developing

Why Does REDs Occur?

REDs can develop for reasons related to how you balance your training, nutrition, and recovery, including:

• Not enough fuel: Skipping meals, cutting out food groups, poor timing of nutrition around training, or simply underestimating how much energy your body needs (which is much more common than many of us realize)

• Not enough recovery: Pushing your body too hard without enough rest and recovery

• Stress: Juggling the energy demands of academics, social life, and sport without enough rest and nutrition

Understanding these factors can help you take steps to prevent REDs and keep your body in peak condition.

How to Stay Strong and Healthy

Taking care of your body means balancing energy intake, training, and recovery. Here are practical steps you can take:

1. Fuel Up

• Eat a variety of foods, including plenty of carbohydrates

• Avoid long gaps between meals or snacks and avoid fasted training (especially females)

• Refuel within 20 minutes of training with a mix of carbs and protein

2. Prioritize Recovery

• Aim for 8+ hours of sleep each night

• Take rest days seriously. This is when your body repairs and grows stronger

• Alternate intense training with lighter sessions to avoid burnout

3. Spot Issues Early

• Pay attention to how you’re feeling, both physically and mentally

• If your performance, mood, or health feels off, talk to someone you trust, such as a coach, athletic trainer, or dietitian

Did You Know?

Up to 67% of athletes are at medium to high risk for REDs. That’s why staying informed and proactive is so important.