Running on Fumes? Lets talk about RED-S (Relative Energy Deficiency in Sport,)
Feeling Like You're Running on Fumes? 😩 It Might Be More Than Just Your Age.
As a coach, I see it all the time. An active woman comes to me frustrated. She’s dedicated, works incredibly hard, and eats “clean.” Yet, instead of seeing progress, she feels like she’s moving backward. She’s exhausted, her performance has flatlined, and her body just feels… off.
Her first instinct, almost universally, is to blame herself. “I need to train harder,” she’ll say. “I need to eat less.”
And that’s where I have to step in and say, “Hold on. Let’s look at the fuel gauge first.” ⛽
More often than not, the problem isn’t a lack of effort. It’s a lack of energy. You’re asking your body to perform at a high level without giving it the fundamental resources it needs to function. This leads to a state of crisis known as Relative Energy Deficiency in Sport, or RED-S. It’s one of the most common, yet least understood, issues holding active women back.
What on Earth Is RED-S? It’s an Energy Crisis.
You might have heard of the "Female Athlete Triad" before. RED-S is the updated, more accurate evolution of that concept. While the Triad focused on disordered eating, amenorrhea (loss of period), and low bone density, RED-S recognizes the problem is broader and starts with one thing: an energy deficit.
Think of it this way: your body’s daily energy intake from food is like its operating budget. This budget has to cover two major expense columns:
Your “Life Load”: All the energy needed to simply run your complex systems—your brain 🧠, your immune system, your hormone production, your digestion, and building and maintaining your bones 🦴.
Your “Training Load”: All the energy required for your physical activity, from a yoga class to a marathon 🏃♀️.
RED-S happens when the energy coming in doesn't meet the demands of both columns. Your body faces a budget shortfall. Being incredibly smart, it starts making cuts. It shuts down or dials back processes it deems "non-essential" for immediate survival, like robust hormone production and building new bone tissue, to conserve fuel.
The Warning Signs Your Body Is Sending 🚨
Because female physiology is so deeply tied to hormonal cycles, the signs of RED-S can manifest differently depending on your stage of life.
For Menstruating Women:
The number one red flag is menstrual dysfunction. A period that becomes irregular or disappears completely (amenorrhea) is your body’s clearest signal that it doesn’t have the energy reserves to support reproduction. It's a serious condition that can lead to irreversible bone loss if not addressed.
For Women in Perimenopause & Beyond:
Here’s where RED-S becomes a master of disguise. The primary warning sign—a wonky menstrual cycle—is already a given! This makes it incredibly easy to mistake the symptoms of RED-S for "just menopause".
Pay close attention if you’re experiencing these other common warning signs:
😩 Persistent Fatigue: A deep, unshakable exhaustion that sleep doesn't seem to fix.
📉 Performance Plateaus: You're working hard but not getting stronger or faster. Workouts feel draining.
😠 Unwanted Body Composition Changes: Despite your best efforts, you're losing muscle and gaining fat, particularly around your middle.
🤕 Poor Recovery: You feel sore for days after a workout you used to handle easily.
🩹 Nagging Injuries: Stress reactions or tendon issues can be a sign that your body lacks the resources to repair itself.
🤒 Getting Sick More Often: A suppressed immune system is a direct consequence of low energy availability.
🤢 Gut Distress: Suddenly dealing with bloating, gas, or other digestive issues? Your gut microbiome health is compromised when your body is under stress from under-fueling.
The "Eat Less, Move More" Trap: Why It Backfires for Women 🪤
I cannot stress this enough: a woman’s body responds to significant energy deficits differently than a man’s.
When a man severely restricts calories, his body might interpret it as a challenge—a "fight" state. But a woman’s body interprets it as a famine. This triggers a cascade of hormonal responses designed for survival, not for getting lean and fast.
Cortisol Overdrive 🤯: Under-fueling is a massive physiological stress. Your body responds by pumping out the stress hormone cortisol. Chronically high cortisol promotes the storage of visceral belly fat, breaks down muscle tissue, and disrupts sleep. For women in menopause, who are already battling rising cortisol levels, this is a double whammy.
Metabolic Slowdown 🐢: To conserve energy during this perceived famine, your body down-regulates your thyroid and slows your resting metabolic rate. You become more efficient at storing fat, not burning it.
You fall into a frustrating cycle: the less you eat and the more you train, the more your body clings to fat and the worse you feel.
Your Action Plan: Fueling for Strength and Vitality ✨
Getting out of this frustrating cycle isn't about more restriction. It's about smart, consistent, and sufficient nourishment. It’s time to work with your body.
1. Power Up with Protein 💪
Protein is the cornerstone of your recovery and muscle maintenance, especially as estrogen declines. It helps you recover faster, boosts your metabolism, and keeps you feeling full and satisfied.
How Much? Active women need more than the standard recommendation. Aim for 1.8 to 2.4 grams of protein per kilogram of body weight per day (for a 135 lb woman, that’s about 110-146g).
When? Distribute your intake throughout the day, aiming for 30 to 40 grams of protein at each main meal.
What kind? Focus on high-quality sources rich in the amino acid leucine, the primary trigger for muscle synthesis.
Power Up with ProteinApprox. Protein per Serving🍳
Eggs (2 large)~12g🐟
Salmon & Tuna (4 oz)~25g🍗 Chicken & Turkey Breast
(4 oz)~31g🥛 Greek Yogurt, plain (1 cup)~23g🥛
Cottage Cheese, low-fat (1 cup)~15g🌱
Lentils & Beans (1 cup, cooked)~15-18g⬜
Tofu & Edamame (1 cup)~9-11g
2. Nail Your Nutrient Timing ⏰
When you eat is almost as important as what you eat.
NEVER Train Fasted: Especially in the morning! Your cortisol is already at its peak upon waking. Training without fuel first just drives it higher, encouraging muscle breakdown. Have a small snack with carbs and protein, like a banana with peanut butter or a piece of toast with almond butter, about 30-45 minutes before your session.
The 30-Minute Recovery Window: This is your non-negotiable. Consuming 25 to 40 grams of protein within 30 minutes of a hard workout stops muscle breakdown and kick-starts the repair process. A smoothie with whey or pea protein, fruit, and almond milk is a perfect option.
Stop Back-loading Your Day: Don't starve yourself all day only to eat a massive dinner. This keeps your body in a stressed, catabolic state for too long. Fuel consistently to maintain stable energy and mood.
3. Choose Quality Carbs & Healthy Fats
You need carbohydrates for energy, especially for high-intensity efforts. And you need healthy fats for hormone production and reducing inflammation.
Smart Carb Choices
🍠 Sweet Potatoes / Yams
🍓 Berries & Apples
🥦 Broccoli & Cauliflower
🥬 Leafy Greens (Spinach, Kale)
🥣 Quinoa & Oats
🥕 Carrots & Beets
Healthy Fat Sources
🥑 Avocado & Avocado Oil
🫒 Olive Oil
🥜 Nuts & Nut Butters
🌱 Seeds (Chia, Flax, Hemp)