Fueling Your Run: Understanding Relative Energy Deficiency in Sport (RED-S)

Understanding RED-S: RED-S is a condition that occurs when there's an imbalance between energy intake and energy expenditure, affecting both male and female athletes across various sports, including running. Previously known as the Female Athlete Triad, RED-S encompasses a broader range of symptoms and impacts both genders.

Effects of RED-S on Runners:

1. Impaired Performance: Inadequate energy intake can lead to reduced endurance, slower recovery, and compromised running performance. Runners may find it challenging to meet training goals and experience increased fatigue.

2. Hormonal Disruption: RED-S can disrupt hormonal balance, affecting menstrual cycles in females and leading to hormonal imbalances in males. Hormonal irregularities can have a cascading effect on bone health, immune function, and overall well-being.

3. Bone Health Issues: Low energy availability can impact bone density and increase the risk of stress fractures. Runners with RED-S may experience persistent bone injuries and slower healing times.

4. Decreased Immune Function: Insufficient energy intake can compromise the immune system, making runners more susceptible to illnesses and infections. Frequent sickness can disrupt training consistency.

Strategies for Preventing and Addressing RED-S in Runners:

1. Nutritional Education: Runners should be educated about proper nutrition to meet the energy demands of their training. A balanced diet rich in carbohydrates, proteins, fats, vitamins, and minerals is essential.

2. Monitoring Energy Balance: Track energy intake and expenditure to ensure a proper balance. Athletes, coaches, and healthcare professionals can collaborate to establish realistic nutrition and training plans.

3. Individualized Nutrition Plans: Tailor nutrition plans to individual needs, considering factors like training intensity, duration, and personal metabolic rates. A one-size-fits-all approach may not address the unique requirements of each runner.

4. Regular Health Assessments: Regular health check-ups, including hormonal assessments and bone density scans, can help detect early signs of RED-S. Early intervention is key to preventing long-term consequences.

5. Multidisciplinary Approach: Involve a team of professionals, including sports dietitians, coaches, physicians, and mental health experts, to address the various aspects of RED-S comprehensively.

6. Emphasize Rest and Recovery: Prioritize adequate rest and recovery in training plans. Rest is essential for optimal adaptation to training stress and helps prevent burnout and fatigue associated with RED-S.

Conclusion: Relative Energy Deficiency in Sport is a serious concern for runners, affecting both performance and overall well-being. By understanding the importance of energy balance, educating athletes about proper nutrition, and implementing individualized plans, the running community can work towards preventing and addressing RED-S. Remember, a healthy and sustainable running journey involves not only logging miles but also fueling your body appropriately to ensure peak performance and long-term well-being.

At Princeton Sports and Family Medicine, our multidisciplinary team is committed to movement in our treatments.  Whether you see our sports medicine doctors, physical therapists or strength coaches, your movement is our priority.

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.