Relative Energy Deficiency
REDs is a condition where an athlete doesn’t take in enough energy (calories) to support both their training and basic bodily functions. It can lead to problems with metabolism, hormone function, menstrual health, bone density, and performance.
Common Causes of REDs
Intentional Restriction
When athletes deliberately eat less, due to dieting, weight goals, or pressure to look a certain way, it can lead to a chronic lack of fuel for both performance and health.
Unintentional Restriction
Without realizing it, athletes may skip meals, underestimate portion sizes, or fail to increase intake as training ramps up. This is often due to busy schedules or lack of nutrition education.
High Training Volume
Training intensely without enough rest or increased nutrition demands more from the body than it can replenish, putting athletes at risk even if eating habits seem “normal.”
Pressures from Society
Messages from coaches, teammates, or media that glorify thinness or promote unrealistic body standards can lead athletes to ignore hunger cues or restrict eating.
Common Signs of REDs
Prevention Tips
Fuel Often and Enough
Eat regular meals and snacks throughout the day, especially around training sessions, to give your body the energy it needs for both performance and recovery. Make sure to prioritize fats.
Rest and Recover
Your body needs rest to repair and rebuild. Include rest days, get 8–10 hours of sleep, and avoid overtraining. Recovery is just as important as the workout itself.
Block Out Diet Culture
Challenge harmful messages that glorify thinness, restrict foods, or tie worth to appearance. You don’t have to “earn” your food. Nourishing your body is not optional—it's essential.
Have Open Conversations
Understanding sports nutrition and energy needs can prevent underfueling. Work with a dietitian or healthcare provider, and build a support system that values health over appearance.