As a Registered Dietitian specializing in sports nutrition and eating disorder recovery, I frequently see dedicated, high-performing young athletes in my practice who are running on empty. They are training hard, attending every practice, and giving their sport everything they have—yet their energy levels, physical health, and athletic performance are plummeting.
Often, the underlying cause is a condition known as Relative Energy Deficiency in Sport (REDs).
Recognizing REDs early is essential for protecting your child’s long-term health, physical growth, and athletic future. Here is what every sports parent needs to know about REDs, the subtle warning signs to look for, and how specialized nutritional care can help.
What is REDs?
At its core, REDs occurs when an athlete does not consume enough energy (calories) to support both the demands of their sport AND their basic physiological body functions.
When an athlete’s daily energy intake falls short of what they burn during training, their body goes into “power-saving mode.” To survive, the brain shuts down or suppresses crucial biological processes, including bone health maintenance, hormonal production, metabolic rate, immune function, and cardiovascular health.
REDs can affect any athlete—male or female, in any sport, at any age or body size. It can happen intentionally (such as a young athlete trying to change their body composition for a sport) or completely unintentionally (when a growing teenager’s appetite simply cannot keep up with a massive training load).
Warning Signs Parents Should Look For
Because young athletes are often adept at pushing through fatigue, REDs can be difficult to spot. However, parents are in a unique position to notice small physical, emotional, and behavioral shifts:
1. Frequent Injuries & Slow Recovery
- Recurring Stress Fractures: If your young athlete suffers from repeated stress fractures or bone pain, REDs is often the primary suspect. Without enough energy, bone density drops rapidly.
- Persistent Muscle Strains: Frequent soft-tissue injuries or muscle strains that take an unusually long time to heal.
2. Unexplained Performance Drops
- The “Third-Period Crash”: Sudden, inexplicable loss of stamina, strength, or power during workouts or late in games, despite heavy training.
- Lack of Progress: Plateauing or declining performance even though the athlete is working harder than ever.
3. Hormonal & Growth Disruption
- Amenorrhea (Missing Periods): For female athletes, missing three consecutive menstrual periods—or not starting their period by age 15—is a major clinical red flag, not a “normal side effect” of hard training. Obviously this will only manifest in those not on HRT.
- Low Testosterone / Drive: In male athletes, REDs can cause low libido, fatigue, and disruption in morning hormonal markers.
- Stunted Growth: A lag in expected adolescent growth spurts or delayed puberty.
4. Immune & Metabolic Red Flags
- Always Sick: Catching every cold or flu that circulates through school because their immune system is compromised.
- Constant Cold Sensitivity: Always wearing a sweater or complaining of feeling cold, even in warm environments (a sign of a slowed metabolic rate).
5. Psychological & Behavioral Changes
- Mood Swings & Irritability: Heightened anxiety, depression, or sudden mood shifts.
- Food Rigidity: Developing overly strict rules around food, avoiding whole food groups, or expressing intense anxiety about eating away from home.
- Compulsive Exercise: Feeling intense guilt or distress if they have to miss a practice or workout.
The Danger of Ignoring REDs
Leaving REDs untreated in a growing teenager can have serious, long-term consequences. Low bone mineral density during the critical teenage years can lead to irreversible early-onset osteoporosis, persistent reproductive dysfunction, cardiovascular strain, and severe mental health struggles.
The good news? REDs is fully treatable with the right clinical team.
How I Can Help Your Athlete Recover
Overcoming REDs requires a delicate, highly specialized approach. As a Registered Dietitian with advanced credentials in sports nutrition, kinesiology, and eating disorder treatment, I specialize in helping young athletes safely restore their energy availability without compromising their athletic goals.
When you bring your child to see me, we will:
- Conduct a Comprehensive Assessment: Evaluate their training load, energy expenditure, growth charts, and nutrient status to pinpoint their exact energy deficit.
- Design a Custom Fueling Framework: Build a practical, periodized meal plan that supports high-level sport performance, hormone restoration, and bone rebuilding.
- Restore a Healthy Mindset: Help your athlete dismantle restrictive food rules, reduce food anxiety, and foster a positive, lifelong relationship with performance food.
- Collaborate with Medical Care: Work alongside your family physician, sports doctor, or athletic trainers to ensure a safe protocol for continuing or returning to play.
Take the First Step Today
If you suspect your child is struggling with REDs, don’t wait for a serious injury to force a break from the sport they love. Early intervention is the fastest path back to full health and peak performance.
Dietitian consultation sessions are eligible for coverage under most extended health insurance plans in British Columbia, and direct billing is often available.
Book a specialized REDs assessment for your young athlete at our Kelowna clinic or via virtual telehealth today.
Learn more at Project REDS.
