Energy Matters: Athletes, RED-S & Female Triad
Athletes or very active people have a busy routine, balancing training, nutrition, sleep, and other factors like work and personal life. To do all that and still excel at their sport, they need to have enough energy to sustain their bodies.
Let's talk about energy. It is required for our body to function normally. Not taking in enough energy to support all the body's processes results in a low energy availability1.
This can be accidental, such as when you've not increased your calorie intake, but have increased training volume2.
This may also occur in athletes who may be looking to decrease their body weight to gain an advantage in performance or aesthetics3.
Carrying on in a low energy state in athletes is known as RED-S, Relative Energy Deficiency in Sport4.
What is RED-S
RED-S originated from the "female triad," a condition affecting female athletes with a low energy state. This manifests as a lack of energy, menstrual dysfunction, and weakened bones5. However, a number of males are also affected by RED-S, experiencing a lack of energy, weakened bones, and lower testosterone levels6.
It is crucial to note that undereating while leading a highly active life affects almost every aspect of wellbeing and performance, including7:
- Decreased endurance and strength;
- Lower performance and coordination;
- Higher risk of injury;
- Increased irritability or sadness;
- Changes to bone and cardiovascular health;
- Compromised immune health;
- Shifts in menstrual health, such as longer menstrual intervals or light bleeding.
RED-S is particularly common in athletes participating in sports where leanness or weight are important, whether for performance, aesthetics, or a specific weight category8.
RED-S can significantly impact your performance. It might lead to increased fatigue or a higher susceptibility to illness9. It can affect general health, glucose utilization, and even protein synthesis, all of which directly impact performance and energy levels10. Therefore, it's essential to ensure you are consuming enough energy to support your body's optimal function during training.
What should I focus on to avoid it?
One of the most important steps you can take is to remember that your performance and success stem from good health and proper nourishment. Maintaining a healthy and smoothly functioning body is key to excelling, and risking your health will not benefit you in the long run. Remember that food is fuel for your performance, so ensure you are getting all the nutrients your body needs to stay healthy11.
RED-S can be reversed by increasing your food intake or decreasing your exercise volume12. You can try incorporating energy-dense foods into your diet. If you find it challenging to increase the number of meals you eat, consider using a gainer shake, which provides both protein and carbohydrates.
Maxler Special Mass is an excellent product for increasing your energy intake. It offers a balanced blend of carbohydrate sources for optimal energy. Additionally, it provides multiple protein types for quick and sustained absorption, aiding in recovery and muscle building. It also contains creatine and BCAAs to support sports performance and iron to help maintain energy levels.
You can also modify your diet to support bone health by increasing your intake of foods rich in calcium and vitamin D. These can include animal products like dairy or plant-based options such as leafy greens.
It is also important to be mindful of your eating patterns and habits. This is particularly crucial for athletes who may need to lose weight quickly through short-term diets. If you notice any changes in your eating patterns or fluctuating weight, consult your coaches or doctors13.
Top tips to stay fuelled during the day
If you’re looking to increase your energy levels during the day, there are a few things you can do. You can make sure you’re drinking plenty of water, sleeping enough, and de-stressing regularly14. Ensure to eat breakfast. Alongside that, you may find it useful to increase your calorie intake during the day. Snacking is a great way to boost your energy and increase your nutrient intake. This is especially useful if you’re not typically very hungry15. Here are some tips to make snacking work for you:- Plan your snacks. Decide what times you might need a pick-me-up or when it’s convenient to eat one. Pre-making snacks can make it easier to stick to eating them. You can prepare these and keep them in your gym bag for ease of use.
- Choose nutrition. Snacks with protein and fibre not only keep you full but contain nutrients that are going to benefit your performance16.
- Consider adding foods with a low glycaemic index to avoid sugar spikes and the “crashes” you might experience after eating high-sugar foods17. Pairing carbohydrates with fats and protein can decrease their glycemic index.
