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When Your Body Is Running on Low: Recognizing REDs in Sports
24
July
July
Relative Energy Deficiency in Sport (REDs) occurs when the body has insufficient energy available over an extended period of time. This means that the energy obtained from food and beverages is not sufficient to simultaneously support training, daily life, recovery, and vital bodily functions. REDs affects not only competitive athletes but can, in principle, affect anyone who trains intensively and consistently consumes too little energy.
Originally, the topic was described in the context of the Female Athlete Triad—that is, the interplay between eating habits, menstrual cycle disorders, and bone health. Today, REDs is understood more broadly because it affects not only women but also men and adolescents—and, in principle, all athletes—when the body lacks sufficient energy over an extended period. This can impact many areas, such as hormonal balance, the immune system, bones, performance, digestion, and mental health.
How to Spot REDs
The problem with REDs is that the signs often develop gradually and are easily overlooked. Many athletes initially attribute them to stress, a tough training phase, or simply feeling “off” at the moment. Typical warning signs include persistent fatigue, a decline in performance, frequent infections, longer recovery times, recurring injuries, or stress fractures—that is, hairline fractures caused by repeated stress on the bones.
For women, menstrual irregularities or a missed period can also be an important warning sign. For men, symptoms such as a decreased libido, exhaustion, or a general decline in performance may be noticeable. Gastrointestinal complaints, sensitivity to cold, irritability, difficulty concentrating, or mood swings are also common.
The Psychological Aspect of REDs
REDs isn’t just a physical problem. The psychological aspect also plays an important role. Perfectionism, intense pressure to perform, body dissatisfaction, fear of weight gain, controlled eating, and compulsive exercise can be particularly relevant. This often leads to a vicious cycle: People who put pressure on themselves may end up eating too little or exercising too much. The body reacts with fatigue and a drop in performance, which in turn can increase the pressure to eat even more strictly or exercise even more. In this way, REDs can reinforce itself and persist over the long term.
What You Should Look Out For Yourself
A preliminary self-assessment can help you spot signs early on:
• Am I tired more often than usual?
• Is my performance declining despite training?
• Am I getting sick more often?
• Do I need more time to recover?
• Do I get minor injuries more often?
• Do I have gastrointestinal issues or digestive problems?
• Am I irritable, depressed, or mentally exhausted?
• Are my thoughts constantly focused on food, weight, or exercise?
• For women: Has my period changed or stopped?
If several of these symptoms persist for weeks, you should take them seriously.
What makes sense then
REDs isn’t a problem that can simply be solved with more discipline. A holistic approach makes sense: nutrition, exercise, medical evaluation, and—if needed—psychological support all go hand in hand. The sooner you take action, the better you can prevent long-term consequences.
An important point: Many doctors and other healthcare professionals are not yet very familiar with REDs in their daily practice. That’s why it’s helpful to be informed about the condition yourself and to openly address the topic during the initial consultation.
The Conclusion
REDs is a serious but often overlooked issue. If you recognize the warning signs early, you can take timely action to better protect your health and performance. Most importantly
is this: Don’t just focus on weight or calories, but look at the big picture—energy, recovery, your body, and your mind.
About the Author
In this guest post, Janina Fandel sheds light on a topic that is often overlooked in sports but is nonetheless critical: Relative Energy Deficiency in Sport (REDs). She provides practical guidance on how to recognize the subtle warning signs and explains why long-term health and performance require far more than just iron discipline.
