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A Nutritional Game Plan for Red-S: Insights from a Sports Dietitian



As a sports dietitian, I am constantly on the lookout for strategies to optimize performance and support the health of athletes. 



First and foremost, let's unpack what RED-S entails. Formerly known as the Female Athlete

Triad, RED-S extends beyond female athletes and encompasses a spectrum of energy deficiency-related conditions affecting both men and women. It involves a mismatch between energy intake and expenditure, leading to disruptions in physiological processes, including hormonal, metabolic, and psychological functions.



One of the primary goals in managing RED-S is to restore energy balance while supporting optimal nutrition for training, recovery, and overall health. This involves a multifaceted approach that addresses dietary intake, energy availability, nutrient timing, and supplementation, tailored to the individual athlete's needs and goals.



Nutritional Game Plan for Red-S in female athletes

Macronutrient Considerations


Caloric intake plays a pivotal role in RED-S management. Athletes must consume adequate energy to fuel their training demands and maintain physiological functions. However, it's not just about total calories; the quality and timing of nutrient intake are equally crucial. Emphasizing nutrient-dense foods rich in carbohydrates, proteins, fats, vitamins, and minerals can help athletes meet their energy requirements while promoting optimal performance and recovery.



Carbohydrates are particularly important for athletes as they serve as the primary fuel source during high-intensity exercise. Incorporating carbohydrate-rich foods such as whole grains, fruits, vegetables, and legumes into meals and snacks can support glycogen replenishment and sustained energy levels.



Protein is essential for muscle repair, growth, and recovery. Athletes should aim to distribute protein intake evenly throughout the day, including sources such as lean meats, poultry, fish, dairy, eggs, and plant-based options like tofu and legumes.



Fats are another valuable energy source and contribute to hormone production and cellular function. Incorporating healthy fats from sources like nuts, seeds, avocados, and olive oil can support overall health and performance.



In addition to macronutrients, micronutrients play a crucial role in RED-S management. Deficiencies in vitamins and minerals can compromise various physiological processes, impacting performance and health. Therefore, athletes should strive to consume a varied diet rich in fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives to ensure adequate micronutrient intake.



Beyond dietary interventions, optimizing energy availability involves balancing energy expenditure with intake. Athletes should be mindful of excessive energy deficits caused by intense training, inadequate fueling, or disordered eating behaviors. Monitoring training loads, adjusting nutritional intake accordingly, and seeking support from a multidisciplinary team, including coaches, sports dietitians, and healthcare professionals, can help prevent and address RED-S.



Supplementation may also be warranted in certain cases to address nutrient deficiencies or support specific needs. However, supplementation should complement, not replace, a well-balanced diet, and should be individualized based on thorough assessment and monitoring.



In conclusion, the nutritional management of RED-S requires a comprehensive approach that addresses energy balance, nutrient intake, and overall health. By prioritizing adequate energy availability, consuming a balanced diet rich in macronutrients and micronutrients, and seeking professional guidance when needed, athletes can safeguard their well-being and optimize their performance potential. As a sports dietitian, I am committed to empowering athletes with the knowledge and strategies they need to thrive both on and off the field.


If you or an athlete close to you is experiencing any of these warning signs, consider seeking help from a qualified nutrition professional. Together, you can work to create a sustainable and effective path to recovery, health and long-term success in sports.


Book a free discovery call today to find out more information on Nutrition and Co's services.

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