What is RED-S syndrome?

RED-S syndrome (Relative Energy Deficiency in Sport) is a health problem that occurs in athletes when the body receives less energy than is expended through training and daily activities over the long term. This results in a chronic energy deficiency that not only impairs athletic performance but can also cause a variety of physical and psychological problems.

How can RED-S arise?

RED-S syndrome occurs when athletes consume less energy than they expend through training, competition, and daily activities over an extended period. This "relative energy deficit" can arise in several ways:

Insufficient energy intake: Often, too little is eaten – for example, through deliberate calorie reduction to lose weight, restrictive diets or skipping meals.

High training volume: Those who train a lot and intensively sometimes significantly increase their energy consumption – if the amount of food is not adjusted, the risk of a deficit increases considerably.

Lack of knowledge of energy requirements: Many athletes underestimate their actual calorie needs, especially during intensive training phases.

Psychosocial factors: Pressure to perform, beauty ideals, fear of weight gain or even eating disorders can lead to food intake being deliberately kept low.

Incorrect eating habits: One-sided diets, skipping meals or fasting intervals that are too long contribute to the body not having enough energy available.

The syndrome usually develops gradually – the energy deficiency often goes unnoticed at first, and symptoms such as decreased performance, hormonal irregularities, or impaired regeneration only appear over time. Therefore, it's important to maintain a balanced, needs-based diet and pay attention to your body's warning signals.

Typical consequences include:

• Hormonal disorders (e.g. menstrual disorders in women)
  
• Reduced bone density and increased risk of bone fractures
• Weakening of the immune system
• Increased susceptibility to injury
• Concentration problems and fatigue

RED-S affects both male and female athletes – typically in sports that require low body weight or endurance (e.g. athletics, cycling, triathlon, gymnastics).

How can you avoid RED-S?

Know your energy needs: Athletes should know their daily calorie needs and meet them accordingly. Adequate energy intake is essential, especially during intense training.

Varied diet: Meals should contain all important macronutrients (carbohydrates, fats, proteins) as well as micronutrients.

Conscious eating habits: Extreme diets or skipping meals should be avoided – especially if the goal is to improve performance.

Regular check-ups: Medical check-ups and observation of symptoms (e.g. fatigue, menstrual irregularities) help to detect energy deficiency early on.

Open communication with coaches and experts: Nutritional advice and exchange with trainers are important building blocks for minimizing risk.

Those who consistently consume too little energy risk not only their athletic career but also their long-term health. Therefore, it's better to eat mindfully and according to your needs than to lose weight at the expense of performance and health!

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