Nutrition - Why RED‑S Matters

Relative Energy Deficiency in Sport (RED‑S) is increasingly recognised among both elite and recreational endurance athletes - including triathletes. It's not just a concern for Olympians; it affects anyone who under-fuels relative to their training load. Recent controlled studies underline the seriousness of RED‑S, showing how chronic low energy availability (LEA) - typically less than 30 kcal/kg fat-free mass/day - can disrupt hormones, bone health, immunity, and even mental wellbeing.

How Do We Know - Based on Real Research?

A peer-reviewed study of 20 female amateur triathletes (averaging ~11 h/week training) used the validated LEAF‑Q tool and food/training diaries to classify athletes into low‑LEA and high‑LEA groups. Findings included:

• 30% were at high RED‑S risk, and 50% showed at least one LEA symptom (e.g., injuries, gastrointestinal issues, hormone disruption).

• Despite similar calorie intake, those at risk consumed more plant protein, fibre, and n‑6 polyunsaturated fats—suggesting poorly optimised energy density.

These were true comparative findings - not anecdotal - providing compelling evidence for all coaches and athletes.

What RED‑S Looks Like in Reality.

Evidence-based RED‑S effects include:

• Hormonal disruption: menstrual irregularities or suppressed testosterone.

• Bone loss & injuries: decreased bone density and stress fractures.

• Impaired immunity & illness: more frequent colds or injuries.

• Psychological strain: mood changes, anxiety, low energy.

Why Experimental Research Matters

Controlled, evidence-based investigations move us beyond guesswork. They allow us to:

1. Detect symptom patterns using diagnostic tools (like LEAF‑Q).

2. Identify at-risk athletes and prescribe evidence-based nutrition and lifestyle adjustments.

3. Track health markers and performance over time—until balance is restored.

   
   

Mooloolaba Triathlon Swim Start

Practical Takeaways for Triathletes

• Check for risk indicators if you're training hard but experiencing persistent fatigue, niggling injuries, mood dips, or hormonal issues.

• Fuel to train—calculate your energy needs and adjust so you avoid chronic LEA.

• Monitor symptoms and deploy prevention early—it's easier and healthier to maintain balance than to recover from disruption.

Coach’s Tip: View nutrition as preventative care, not just performance fuel. Early detection, combined with balanced nutrition and monitoring, protects health today and across your triathlon journey. If anything in your training feels “off,” don’t ignore it - listen, investigate, and protect your progress and your health.