Eating · Athlete-Specific
Athlete RED-S — Psychoeducation & Return-to-Training
Under-fueling is a performance ceiling, not a competitive edge
Relative Energy Deficiency in Sport (RED-S) is what happens when an athlete — recreational or elite — doesn't eat enough for the training load. Bone density, hormones, immune function, mood, and performance all drop. This page teaches the concept, screens for signs, and structures a graded return-to-training with the treatment team.
Signs of RED-S I recognize (circle any)
- Missed / irregular / lost periods (or low morning testosterone in men)
- Stress fractures or slow-healing injuries
- Frequent illness / poor recovery between sessions
- Plateaued or worsening performance despite more training
- Cold intolerance, dry skin, hair loss, low resting heart rate
- Low libido, low mood, anxiety, sleep disruption
- GI issues at higher training loads
Sport / training load (hours per week)
Last menstrual period (if applicable)
Most recent DEXA / labs, if done
Graded return-to-training plan
Week
Activity allowed
Fuel added
Medical / RD check-in
Under-fueling is a performance ceiling
Athletes are often told 'eat clean, train hard' — but for a body in low energy availability, more training makes performance worse, not better. Refueling isn't a career threat. It's the intervention that lets the career continue.