As summer approaches, this can be a time where many of us are taking vacations, spending time at the pool, wearing tank tops, shorts and swimsuits. When you hop on social media, you are likely to see content such as How to Lose 10 lbs Quick, Summer Detox, How to Shred for Summer, and so forth. During this season, society has put a tenfold emphasis on body-image with the idea that everyone needs to “tone-up” and look our best simply because it started to get warm outside. Many decide this is a time to begin ramping up the workout regimen, attempting a new diet, and restricting food intake. Not only does this new plan sound terrible, but it can actually backfire and hinder athletic performance!
As many athletes are determined and hard-working, they may take the concept of dieting for summer too far. Performing in a sport demands more energy than the average person needs, which is why listening to blanket advice from social media in regard to nutrition can be detrimental. This slippery slope of strictly monitoring food intake with the addition of high-intensity workouts, can lead to a prevalent condition in the world of sports: RED-S.
As previously known as the Female Athlete Triad, the International Olympic Committee (IOC) advanced the concept to RED-S (Relative Energy Deficiency in Sport) in 2014. The Female Athlete triad is a combination of amenorrhea, osteoporosis, and disordered eating. These syndromes result from underfueling and overtraining. RED-S is able to recognize a wider variety of chronic symptoms as a result of low energy availability, regardless of gender. Energy, also known as calories, allow us to maintain basic physiological functions such as breathing, digestion, body temperature regulation, etc., while supporting movement and exercise. Low energy availability develops from inadequate dietary intake and/or when energy expended through exercise is too high.
In many sports, it isn’t uncommon for athletes to put an emphasis on body image, weight, and aesthetics. In fact, multiple sports are weight-class and aesthetic focused. On top of that, society has built body shape, weight, and height stereotypes relative to sport and position. This can cause a widespread misconception that an athlete has to look a certain way to perform optimally, leading to unnecessary pressure and poor self-image. This combination can then lead to unhealthy training and dietary habits, with the intention of performing and/or looking better. However, it results in the opposite.
Long-term effects of inadequately fueling for physical activity and dietary needs may include, but are not limited to:
Skipping a Period/Irregular Cycle
Low Testosterone Levels
Poor Sleep
Reduced Bone Health
Poor Immunity
Impaired Ability to use Energy/Calories
Decreased Cognition and Coordination
Mood Swings/Irritability
Depression
RED-S effects on performance may include, but are not limited to:
Increased Risk of Injury and Bone Fractures
Inability/Decreased Rate of Healing and Recovery
Loss of Strength and Muscle Mass
Decreased Endurance and Coordination
Decrease Training Response
Lack of Motivation
Considering the effects RED-S has on the body and performance, it’s deemed a very serious condition requiring the attention and collaboration from a multi-disciplinary team. In most serious cases, a physician, dietitian, and mental health provider are working together to assist the athlete in maintaining proper energy availability, a healthy weight, and managing symptoms. Depending on the severity of each case, the athlete may be pulled from their sport until they are in a mental and physical state that is suitable to resume activity.
Although many cases of RED-S go without treatment and recognition, understanding the signs, symptoms, and health implications are crucial to maintain the health of oneself and spotting the red flags in others.
Understanding that nutrition is a primary factor in resolving RED-S symptoms is key. Working with a Registered Dietitian can ease the process, answer unresolved questions, and provide personal recommendations and plans. If an RD isn’t available you can absolutely make changes on your own including:
Implementing Regular Meal/Snack Times
Ensure Pre/Post-Fuel around Activity
Create Balanced Plates (Protein, Carbohydrate, Fat, Color)
Consume Adequate Calcium + Vitamin D for Bone Health
Consider Iron Supplementation and Iron Rich Foods for Anemia
As the goal of many athletes is to perform their best, ensuring adequate nutrition is the first step. Your body needs food (AKA energy) to sustain daily function, let alone train and perform at a high-intensity. Summer is a popular time where one can easily fall into an under-eating and overtraining cycle, but remember you do not have to change your body for the season and put your performance at risk!
Olympic Athletes Share Their RED-S Experience:
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