Step-By-Step guide on RED-S : Relative Energy Deficiency

What is RED-S?

RED-S aka Relative Energy Deficiency occurs when energy intake (calories consumed) and energy expenditure (calories burned) are imbalanced. This condition was previously recognized under the term "Female Athlete Triad," focusing on disordered eating, amenorrhea, and osteoporosis.

However, research revealed that this problem extends beyond women, encompasses a broader range of physiological systems, and affects both genders. Thus, the International Olympic Committee introduced the concept of RED-S in 2014.

Key Consequences of RED-S

The impact of RED-S aka Relative Energy Deficiency extends beyond immediate energy shortages.

Insufficient energy availability affects multiple physiological functions:

1. Metabolic Dysfunction: Low energy availability disrupts metabolism, decreasing basal metabolic rate (BMR). This reduction in BMR can affect energy levels, making individuals feel constantly fatigued.

2. Menstrual Irregularities: In women, RED-S can lead to menstrual dysfunction, including delayed periods or amenorrhea. These irregularities result from changes in hormone levels that affect reproductive health.

3. Bone Health: One of the most serious consequences of RED-S is compromised bone health. Reduced energy intake can lower bone mineral density, increasing the risk of stress fractures and osteoporosis over time.

4. Immune Function: Athletes with RED-S often experience weakened immune systems, making them more prone to frequent illnesses and prolonged recovery.

5. Cardiovascular Health: Long-term energy deficiency can negatively affect heart health, leading to irregular heartbeats and other cardiac issues.

6. Mental Health: RED-S can contribute to mental health challenges such as anxiety, depression, and irritability due to hormonal imbalances and inadequate nutrition.

RED-S Prevention and Diagnosis

EXRED-S can manifest itself as follows: Fatigue and impaired energy levels every day, including Fatigue and low energy levels.

Unexplained weight loss or inability to gain weight: In common cases where injuries occur, especially stress fractures, especially stress fractures.

• Fibrocystic changes of the breast in some women

• Anger and aggression

• Depression

The performance of the training was low, and most individuals failed to achieve their fitness targets. They are also likely to suffer from player diseases. RED-S early is crucial for minimizing its impact.

Here are common signs and symptoms:

• Chronic Fatigue and low energy levels

• Unexplained weight loss or difficulty maintaining weight

• Frequent injuries, particularly stress fractures

• Irregular or absent menstrual cycles (in women)

• Mood changes, including irritability and depression

• Reduced training performance and inability to reach fitness goals

• Increased susceptibility to illnesses

Preventing and Managing RED-S

Proper prevention and management of RED-S aka Relative Energy Deficiency needs to be addressed through complex measures.

Here are key strategies:

1. Balanced Diet: A sufficiently balanced athletic diet is the basis for the non-development of RED-S; athletes must consume calories necessary for their training and important physiological processes. This entails eating appropriate portions of carbohydrates, proteins, and unsaturated fats and equally taking our recommended vitamins and minerals.

2. Monitoring Energy Intake and Expenditure: This shows that it is necessary to control energy balance in athletes and physically active people. A nutritionist is valuable when it comes to choosing the right diet plan that fulfills energy needs and promotes proper body functioning.

3. Rest and Recovery: Rest, or, as some people refer to it, endurance, is as important as training. Sufficient sleep is needed to enable the body to heal more fully and respond positively to physical stress. Comprehensive training without adequate rest leads to RED-S.

4. Education and Awareness: Athletes, coaches, and health care professionals should be informed not to develop RED-S because it has both training and metabolic components for performance enhancement.

5. Medical Support: Conditions associated with RED-S should be treated immediately after consulting a physician. Treatment can involve physicians, dietitians, and mental health specialists. Thus, a team approach is advisable when managing patients with the disorder.

The Role of Nutrition in RED-S Recovery

Nutrition plays a pivotal role in recovery from RED-S aka Relative Energy Deficiency. A properly planned diet to regain energy balance can counter most ill effects.

Key components include:

• Carbohydrates: Carbohydrates are critical for restocking muscle glycogen and fueling activities/daily training.

• Proteins: They are needed to rebuild muscle tissue and retain muscle mass.

• Healthy Fats: Support all hormone production and overall cellular health.

• Micronutrients: Calcium, vitamin D, iron, and other vitamins and minerals are important for bone structure, immune health, and the body’s energy source.

• Bone Care Nutrition: Proper bone care is crucial during recovery from RED-S. Nutrients like calcium, vitamin D, magnesium, and phosphorus are important for bone density and strength. Ensuring adequate intake of these nutrients helps prevent bone fractures, promotes optimal bone health, and supports long-term recovery.

Conclusion

RED-S aka Relative Energy Deficiency is a very severe problem that may affect the athlete’s performance and health if it is improperly treated. It is important to be able to identify these, know what factors lead to them, and take the necessary measures to ensure a stable energy state to avoid and control this condition.

Combined nutrition, recovery, and awareness present athletes with a way to avoid the dangerous consequences of RED-S and further train and compete effectively.