Fueling Your Body for Performance: Recognizing the Red Flags of Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S)
As athletes, we push our bodies to new limits, striving for those coveted personal bests. But in this relentless pursuit, it's easy to overlook the fundamental need for adequate fuel. When energy intake dips below what our bodies require, it can trigger a domino effect of negative consequences, ultimately leading to a condition called Relative Energy Deficiency in Sport (RED-S).
This blog post delves into the red flags of RED-S, helping you identify potential issues before they significantly impact your health and performance. We'll also explore what RED-S is and why athletes are particularly susceptible.
Understanding RED-S: The Science Behind the Shortage
Let's break it down. Low Energy Availability (LEA) refers to a state where your body doesn't have enough energy to support its basic physiological functions. This happens when there's a chronic imbalance between the calories you consume (energy intake) and the calories you burn (energy expenditure). When there’s not enough energy leftover after exercise for things like hormone production and reproductive function, these systems begin to fail.
RED-S is the next stage, a syndrome caused by prolonged or severe LEA. It's a complex issue impacting various physiological and psychological functions, ultimately hindering your well-being, increasing injury risk, and sabotaging your athletic performance.
Red Flags Waving: Signs and Symptoms of LEA/RED-S
Early detection is crucial to prevent RED-S from taking hold. Here are some key warning signs to watch out for:
Low Energy/Fatigue: Feeling constantly drained and sluggish, even after getting enough sleep.
Brain Fog: Difficulty concentrating, experiencing memory lapses, and feeling mentally cloudy.
Poor Skin, Hair, and Nail Integrity: Dry, brittle hair, lackluster skin, and weakened nails can be indicators of nutrient deficiencies related to insufficient energy balance.
Menstrual Cycle Changes: Irregular periods, amenorrhea (absence of periods), or changes in bleeding patterns are common in female athletes with LEA/RED-S.
Intensified Cravings: Your body might try to compensate for the energy deficit by increasing cravings for sugary or high-carb foods.
Poor Sleep: Difficulty falling asleep, restless sleep, or waking up frequently during the night due to hunger pangs.
Gut Issues: Indigestion, bloating, diarrhea, or constipation can be linked to LEA/RED-S.
Nutrient Deficiencies: Blood work might reveal iron deficiencies or other imbalances caused by inadequate energy intake.
Heightened Anxiety and Changes in Mental Health: Anxiety, depression, and mood swings can be associated with RED-S.
Poor Recovery from Runs or Workouts: Feeling constantly sore or fatigued and taking longer than usual to recover from training sessions.
Poor Healing from Injury or Reoccurring Injury: Your body needs adequate energy to repair damaged tissues. LEA/RED-S can lead to delayed healing and increased injury risk.
Poor Performance: Despite your best efforts, you might experience plateaus or a decline in your athletic performance related to chronic energy deficits.
Why Are Athletes Particularly at Risk?
High levels of activity in athletes can make it challenging to maintain a healthy energy balance. To complicate matters, some athletes have been persuaded by diet culture that they need to maintain a certain body weight or composition, and that this can be accomplished by restricting calories. This pressure to restrict calories can push athletes into a state of LEA.
Here are some factors that increase an athlete's risk of LEA/RED-S:
Pressure to be lean: In certain sports (like running), there might be an unfounded emphasis on being lean or having a low body fat percentage. This can lead to unhealthy weight loss practices and inadequate energy intake.
Disordered eating: Athletes with a history of disordered eating and those struggling with body image issues are at a higher risk of LEA and RED-S..
Lack of knowledge about sports nutrition: Athletes who don't understand just how much fuel they need for their training might unintentionally restrict calories.
High training volumes: Increased training intensity and duration require a corresponding increase in calorie intake. Failing to match increased needs can result in LEA.
Fueling Your Journey: Strategies to Avoid LEA/RED-S
If you're experiencing any of the red flags mentioned above, it's crucial to address the issue head-on. Here are some strategies to get you back on track:
Seek professional guidance: Consult a registered dietitian who specializes in athletes (like me!). We can help you create a personalized fueling plan that meets your specific energy needs.
Focus on whole foods: prioritize balanced meals and snacks that include a balance of carbohydrates, protein, fats, and fruits and vegetables.
Don't fear carbs: Carbs are your body's primary source of fuel for training. It’s important to include complex carbohydrates like whole grains and starchy vegetables in your diet, as well as quicker-digesting carbs before your workouts.
Prioritize recovery: Schedule rest days and prioritize quality sleep to allow your body to repair and rebuild. If you need an unplanned rest day, take it! Your body would benefit more from the needed rest than from struggling through your workout.
Listen to your body: Pay attention to hunger cues and don't skip meals or snacks. Fuel your body before, during, and after workouts – even if you are not necessarily hungry. Sports nutrition is not always intuitive!
Shift your body image: Focus on performance and health, not just aesthetics. A healthy body is a strong body that can achieve amazing things! :)
Communicate: Talk to your dietitian or other provider if you're struggling with fueling or body image concerns. You don't have to go through this alone.
Remember: RED-S is a preventable condition. By being aware of the signs and symptoms, prioritizing proper nutrition, and seeking professional guidance when needed, you can ensure your body has the fuel it needs to perform at its best and stay healthy for the long haul.
Additional Resources:
The International Olympic Committee (IOC) consensus statement on RED-S: Mountjoy et al., 2023: Mountjoy M, Ackerman KE, Bailey DM, et al. 2023 International Olympic Committee's (IOC consensus statement on Relative Energy Deficiency in Sport (REDs) [published correction appears in Br J Sports Med. 2024 Feb 7;58(3):e4]. Br J Sports Med. 2023;57(17):1073-1097. doi:10.1136/bjsports-2023-106994)
Academy of Nutrition and Dietetics: https://www.eatright.org/
National Eating Disorders Association: https://www.nationaleatingdisorders.org/