Watch out for RED-S

We are also aware that we require sufficient fruits and vegetables, vitamins, enough water and proteins, but the importance of an adequate intake of calories and carbohydrates is often underestimated.

Energy deficiency in endurance athletes and the RED-S Syndrome

Especially in athletes training for endurance events like a half or full marathon, an Ironman triathlon or trail running we often find a serious lack of energy supply throughout the day and around the training. There are several reasons for this energy deficit: Besides the idea of reducing the body weight to ensure a successful competition, the will to own a “perfect” body or the simple lack of information about how much energy is necessary during a whole day of training may lead to a syndrome we call “RED-S”. This stands for Relative- Energy- Deficit- Syndrome and is a full bundle of symptoms we may find. Women are more likely to suffer from this disease, but there are also many male athletes among this population.

Physical and mental impacts of energy deficiency
The main symptoms especially in women are dysregulation of the menstrual cycle, Amenorrhoea, an increased number of infections, stress fractures and other injuries, reduced stress tolerance, disturbance of sleep, mental health and concentration, trouble with digestion and a bunch of other symptoms. We also find a reduced fertility and a loss of bone density. In men the signs are not as obvious as in women, as for example hormonal imbalances are not as clearly visible. But symptoms like an increased heart rate during rest but a lack of rise during intense training, infections and stress fractures, changes in sleep, concentration and mental health but also reduced libido can be a hint to search for the energy balance.

Besides these important changes in the health of athletes, the reduced energy intake may also lead to a reduced success during training and competition, as the training stimulus cannot be implemented in the body perfectly.

Fueling and recovery for optimal performance
To minimize the risk of RED-S, there are some mistakes we need to avoid: Make sure that the total amount of calories taken throughout a day is in balance with the duration and intensity of your training. The rise of the intensity or frequency of training must be followed by an increase of nutrients, especially carbohydrates. If you like to train in the morning make sure that you supply your body with nutritious “fuel” before you start your workout. After an intense session recharge your batteries within about 30 minutes. The focus should be rehydration, proteins for the recovery of muscles and building of new muscles and finally the filling of glycogen storage.

Early intervention to protect health and performance
If you notice signs of possible RED-S in yourself or in athletes around you, you should not hesitate to seek professional support. Sports physicians and qualified nutrition specialists can help identify the causes of the energy deficit, minimize health risks, and develop an individualized plan for training and nutrition. Early diagnosis and appropriate adjustments make it possible to sustainably maintain performance, well-being, and long-term health.