The Dangers of Under-Fueling
RED-S (Relative Energy Deficiency in Sports) is the impaired physiological functioning cased by relative energy deficiency and includes but is not limited to impairments to metabolic rate, menstrual function, bone health, immunity, protein synthesis and cardiovascular health.
Let me break it down for you: When you are not consuming enough of the right foods and nutrients in comparison to the amount of exercise/expenditure your body has low energy availability (not enough gas in the tank). Over time, if your body is constantly low on energy, your body says “I can’t keep doing this” and that’s when problems arise and certain functions of your body start to slow down or shut down.
Who does it effect?
It can affect everyone. There is a myth that RED-S is only seen in females but that is not the case. Another misconception is that an athlete must be underweight in order to experience RED-S, that is also false. RED-S does not discriminate; it doesn’t have a specific “look” or body shape. Each athlete’s body will respond differently to low energy availability. Some may see fat loss; some may see loss of lean mass and some no real changes in physical appearance, but it will affect your performance. Knowing some of the warning signs early on can prevent long term damage to your bones, reproductive organs, metabolism, lean mass, and cardiovascular system (your heart is a muscle!)
What are the warning signs?
The life of a student athlete can be demanding and in the thick of training and school requirements if nutrition takes a back seat for too long it can show up as some of the follow problems:
Overly sluggish at practice, lifts, and games
Nagging or repeat injuries
Weakened immune system (getting sick all the time)
A plateau in your performance or progress in the gym
Missing your period
Intestinal distress
Poor sleep quality
Never feeling rested and recovered even after an off day/rest day.
These are just some of the signs your body will send if you are not meeting your calorie or nutrient needs as an athlete. If you are experiencing any of these, it’s time to look deeper into your nutrition habits. There is no shame in reaching out to a dietitian or doctor to ask questions.
Parents, your athlete is resilient, but its much better to ask questions if your athlete is showing some signs of the potential effect of RED-s on sport performance.
