Recognising the Signs of RED-S: Protect Your Hormone Health and Performance

Introduction:

As female athletes, we often push our bodies to the limit, striving for peak performance. But sometimes, the drive to train harder and eat less can silently harm our health. This condition is known as RED-S (Relative Energy Deficiency in Sport), and it’s more common than you might think. I know because I’ve been there.

What is RED-S?

RED-S occurs when your energy intake isn’t enough to support your body’s needs for training, daily living, and recovery. Over time, this energy deficit can disrupt hormones, menstrual cycles, bone health, and mental wellbeing.

Key Signs to Watch For:

• Lost or irregular periods: Losing your period is often the first sign that your body isn’t getting enough fuel.

• Frequent injuries: Stress fractures, ankle or shin pain, and slow recovery from training.

• Persistent fatigue or low mood: Struggling to get through workouts or daily tasks.

• Digestive issues: Feeling bloated, constipated, or unusually hungry.

Why Fuelling Matters:

Eating enough to support your energy needs doesn’t make you weak—it makes you strong. Proper nutrition keeps your hormones balanced, supports bone density, and enhances training performance.

Steps to Recovery:

1. Increase your energy intake: Make sure you’re eating enough to fuel your activity and lifestyle.

2. Prioritise nutrient-rich foods: Focus on carbs, healthy fats, and protein.

3. Listen to your body: Rest isn’t a weakness—it’s a tool for growth.

Conclusion:

RED-S is preventable and reversible, but early recognition is key. By prioritising fuel and recovery, you can protect your overall health and reach your full potential.