Relative Energy Deficiency in Sport . What is it ? Why you need to know this as a sport enthusiast ?

Sports enthusiasts!

Let me share a little story. Follow closely

A few years ago, a colleague of mine decided he was going to run a marathon. He trained like a madman, clocking in miles and hours at the gym. But the problem was he wasn’t paying attention to his diet or maybe he thought he was – in fact, he was so focused on losing weight that he was barely eating enough to fuel a hamster.

Fast forward a few months in his daily routine, he became constantly exhausted. He complained his runs felt like he was dragging a ton of bricks, and he was getting injured every other week. He was finally told he had RED-S. He got to learn the hard way that eating enough is just as important as training hard.

He upped his food intake, started eating more balanced meals, and took a break from his intense training regimen. It wasn’t an overnight fix, but slowly, he started to feel better. His energy levels bounced back, his performance improved, and he stopped feeling like an extra in a zombie movie.

Now there is a possibility that you have had the same or similar experience like my colleagues at some point in life, those moments where you feel like you’ve hit a wall with your training? Maybe your usual energy levels have taken a nosedive, or those pesky injuries keep popping up out of nowhere. If so, you might be dealing with a sneaky issue called Relative Energy Deficiency in Sport, or RED-S***.

Now 👇

What on Earth is RED-S?

Lets break it down in the easiest way possible

Alright, now imagine your body is a car. For it to run smoothly, you need enough fuel (energy from food) to power the engine (your muscles and other bodily functions). Now, what happens if you’re driving around like a maniac, but barely putting any gas in the tank? Eventually, you’re going to run out of fuel and find yourself stranded on the side of the road. That’s kind of what RED-S is.

In fancier terms, RED-S happens when there’s a mismatch between the energy you consume (all those delicious meals and snacks) and the energy you burn off (all those sweaty workouts and daily activities). When you don’t eat enough to cover the energy you’re using, your body starts to struggle. And trust me, your body is like a high-maintenance diva – it needs its full entourage of nutrients to keep everything in top shape.

There are a few culprits behind RED-S. Let’s take a look:

1. Overzealous Training: You’re training like an Olympian, but your diet is more like a couch potato’s. If you’re burning calories faster than you can say “protein shake,” you’re heading for trouble.

2. Dietary Restrictions: Maybe you’re cutting carbs to get those six-pack abs, or perhaps you’re trying out the latest fad diet. Whatever the reason, if you’re not eating enough, your body will let you know.

3. Disordered Eating: This is a serious one. If you have an unhealthy relationship with food, it can lead to not getting enough nutrients.

4. Lack of Knowledge: Sometimes, you just don’t know what your body needs. You might think you’re eating enough, but in reality, you’re falling short.

Spotting the Symptoms of RED-S

Alright, so how do you know if you’re dealing with RED-S? Your body will give you plenty of clues. Here are some red flags:

• Constant Fatigue: If you’re feeling tired all the time, even after a good night’s sleep, something’s up.

• Frequent Injuries: Sprains, strains, and stress fractures seem to be your new best friends.

• Performance Slump: Despite all your hard work, your performance is going downhill faster than a skier on slope.

• Menstrual Issues: For the ladies, irregular or missing periods can be a big sign of RED-S.

• Mood Swings: Feeling more irritable than usual? RED-S can mess with your mood too.

The Domino Effect of RED-S

Ignoring RED-S is like ignoring a leaky roof – it’s only going to get worse. Here’s what can happen if you don’t address it:

Your bones can become brittle, increasing the risk of fractures.Your metabolism slows down, making it harder to maintain a healthy weight.You’ll get sick more often, and who has time for that? Your cardiovascular health can take a hit, and that’s no joke.

So In that very moment you’ve realized you might have RED-S what should you do?

1. Eat Up!: Make sure you’re eating enough to fuel your body. This isn’t just about calories; you need a balanced diet with carbs, proteins, fats, vitamins, and minerals. Think of your plate as a rainbow – the more colors, the better.
2. Consult the Pros: Sometimes you need expert advice. A nutritionist can help you figure out what you should be eating, and a doctor can check for any underlying health issues.
3. Listen to Your Body: Your body is smarter than you think. If you’re feeling tired, it might be time to take a break or ease up on your training.
4. Get Educated: Learn about your body’s needs. The more you know, the better you’ll be at keeping things in balance.
5. Mental Health Matters: If you’re struggling with disordered eating or body image issues, talking to a counselor or psychologist can be incredibly helpful.

Conclusion: Keeping the Balance

Okay you have to know that Relative Energy Deficiency in Sport is no laughing matter, but understanding it and taking steps to prevent or manage it can make a world of difference. Remember, your bo I in'mdy is like a finely tuned machine – it needs the right fuel to perform at its best. So, listen to your body, eat well, and train smart. Your future self will thank you!

Stay healthy, stay balanced, and keep rocking your sports endeavors!