We know that around 48% of athletes are likely to struggle with symptoms of RED-S. Although some research suggests this could be much higher. 

Symptoms

If you are worried about any symptoms of RED-S, you can visit the Project REDs website. It will help you find the right support and resources for you. 

You should also consider talking to a GP.

Common symptoms include:

  • fatigue, lack of concentration and brain fog
  • ongoing muscle soreness and poor recovery
  • night-time hunger
  • finding it hard to change body composition despite eating less
  • inability to sleep or waking up multiple times in the night
  • urine leaking or sudden urges to urinate
  • loss of sex drive
  • loss of menstrual cycle
  • constant low mood, feeling depressed or anxious
  • changes to gut health, including gas, bloating, constipation, diarrhoea and cramps
  • persistent injuries or illnesses

Advice to athletes

It’s important to look at your eating patterns and energy intake. Increasing your energy intake can help reduce symptoms.

You should try to:

  • understand why you’re under-fuelling
  • talk to a coach, doctor, nutritionist or friend - give yourself the space to work things through and get the support you need
  • increase your energy intake gradually over the next 6 months

Fuelling before and during exercise

Try to include carbohydrates with all meals, especially the meal before you exercise. Foods like pasta, rice, potato, bread, noodles, cereals, couscous and oats.

Add a carbohydrate snack in the 1 to 2 hours before any exercise. Good options would be a banana, slice of toast, crackers, a cereal bar, pretzels or a flapjack.

Carbohydrate snacks or drinks will keep your energy stores topped up during long periods of exercise. Things like fruit juice, jelly sweets, bananas, malt loaf and cereal bars.

Refuelling after exercise

If you have more than an hour before your next meal, bring some snacks to help you recover. Like chocolate milk, cheese and crackers or a handful of mixed fruit and nuts. These will give you an energy and protein boost post exercise. 

Protein, carbohydrates and vegetables in your first meal after exercise will help you replace energy. As well as helping repair your muscles and preparing your body for the next day.

Milk before bed can support sleep and help you recover from any exercise you have done that day. Even a milky hot chocolate can be a great way to finish the day.

Concerns about body weight and image

Trying to change your weight or body shape can lead to under-fuelling. If increasing your food intake feels scary or uncomfortable, talk to someone you trust. 

You can also view the body image section of our ‘Female athlete support’ page for more advice. The advice is relevant to male athletes as well.