REDs Explained: Support Team
What is REDs?
Relative Energy Deficiency in Sport (REDs) occurs when an athlete doesn’t get enough energy to support training, recovery, and daily life. Without enough fuel, the body starts prioritizing essential functions, leading to negative consequences that can affect how athletes feel, train, and compete.
Who's At Risk?
REDs can affect any one 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 body weight or appearance is emphasized, like wrestling, figure skating, or cheerleading
Young athletes whose bodies are still growing and developing
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.
REDs can show up in different ways across performance, health, and mood. Here’s what to watch out for:
Why Does REDs Occur?
REDs can develop for various reasons, often related to how athlete's balance their training, nutrition, and recovery:
Under-fueling: Skipping meals, cutting out food groups, poor timing of nutrition around training, or simply underestimating how much energy is required for exercise
Overtraining: Pushing too hard in training without enough rest or recovery
Stress: Balancing the energy demands of academics, sport, and social life
How to Recognize REDs in Athletes
Supporters, such as parents, coaches, and teammates, play a crucial role in spotting early signs of REDs. Watch for:
Physical changes: Weight loss, frequent injuries, or signs of fatigue
Performance shifts: Declining endurance, strength, or slower recovery
Emotional and behavioral changes: Increased anxiety, irritability, or withdrawal from social situations
Eating changes: Avoiding certain food groups, self-diagnosed intolerances (e.g. gluten, dairy, meat), frequently talking about food, attempting a 'healthier' lifestyle
REDs doesn't always involve disordered eating
While REDs is often linked to some form of disordered eating, it doesn’t always involve intentional restriction or an eating disorder. Many athletes develop REDs simply because they underestimate their energy needs, have busy schedules that lead to skipped meals, or follow training plans that don’t allow enough time for recovery. Others may unintentionally under-eat due to poor nutrition education, social influences, or the mistaken belief that lighter means faster.
How to Provide Support
Addressing REDs requires care, empathy, and a supportive environment:
1. Lead with Empathy
Approach conversations with kindness and understanding
Avoid placing blame or making assumptions
2. Stick to Facts
Base concerns on specific, observable behaviors
For example, “I’ve noticed you seem more tired during training lately. Sometimes athletes benefit from extra support from a nutritionist. How would you feel about that?”
3. Maintain Privacy
Have conversations discreetly to protect the athlete’s dignity
For example, “I wanted to chat privately because I care about how you’re feeling. I’ve noticed some changes lately, and I just want to check in to see if everything’s okay.”
4. Encourage Expert Support
Suggest involving athletic trainers, healthcare providers, sports nutritionists, or sports psychologists
For example: “We want to make sure you have the right resources to thrive. Let’s connect you with someone who can help.”
Building a Support Plan
When addressing REDs, it’s important to create a collaborative plan:
Document observations: Keep track of changes and concerns
Coordinate care: Work with healthcare professionals, coaches, and parents where appropriate
Empower the athlete: Involve them in setting goals for recovery
Follow up: Schedule regular check-ins to help build trust and track progress