Signs of RED-S in Athletes (and When to Get Help)
If you’re an athlete who feels constantly tired, preoccupied with food, or stuck in a cycle of pushing harder while your body feels worse, you might be dealing with more than just “overtraining.” Relative Energy Deficiency in Sport (RED-S) is a condition that affects both physical and mental health, and it’s more common than many athletes realize. The tricky part? It often hides behind behaviors that are praised in sports culture, like discipline, control, and high performance.
In this post, we’ll break down the most common RED-S symptoms in athletes, why they happen, and how to know when it’s time to get support.
What Is RED-S?
RED-S occurs when your body doesn’t get enough energy (calories) to support both your training and basic bodily functions. This can happen because of:
Restricting food intake (intentionally to unintentionally)
Overtraining without proper fueling
Disordered eating patterns
Obsessive thoughts about food, weight, or performance
Over time, your body starts to “shut down” non-essential systems to conserve energy, impacting everything from hormones to mental health.
Common Signs of RED-S in Athletes
RED-S doesn’t always look obvious. Many athletes continue training and competing while their body is under serious stress. Some of the most common warning signs include:
1. Persistent Fatigue
You feel exhausted, even after rest days or good sleep. Workouts feel harder than they used to, and recovery takes longer.
2. Decline in Performance
Instead of improving with training, your performance plateaus or drops. You feel weaker, slower, or less focused.
3. Obsession with Food or Body
You’re constantly thinking about:
what you ate
what you “should” eat
your weight or body composition
This can overlap with anxiety or OCD-like thought patterns.
4. Hormonal Changes
For women, this often shows up as missed or irregular periods. For men, it may include low libido or reduced energy or motivation.
5. Frequent Injuries or Illness
Stress fractures, muscle strains, or getting sick often can be a sign your body isn’t recovering properly.
6. Mood Changes
You may notice:
increased anxiety
irritability (Hanger!)
low mood or depression
Mental health symptoms are a core part of RED-S, not just a side effect.
7. Feeling “Out of Control” Despite Trying Harder
You might respond by training more, eating more rigidly or doubling down on discipline But things keep getting worse, not better. Here, we might cycle back to mood changes and mental health challenges.
Why is RED-S so Hard for Athletes to Spot?
One of the biggest challenges with RED-S is that many of its early signs are normalized in sports culture. You might hear things like “push through it”, “no pain, no gain” or “lean equals fast”. Because of this, behaviors that are actually harmful can feel like commitment or mental toughness. Let me be clear - your mental wellbeing and physical health are NEVER worth sacrificing.
When to Get Help with RED-S
If you’re experiencing any number of symptoms on this list, it’s worth taking seriously. You don’t need to wait until things get “bad enough”. Consider reaching out if:
your relationship with food feels stressful or controlling
your performance is declining despite working harder
you feel stuck in obsessive thoughts about food, body, or training
your body feels like it’s breaking down
Early support can prevent long-term physical and mental health consequences. The earlier intervention is enacted, the better the outcome.
How Can Therapy Help Athletes with RED-S?
Working with a therapist who understands athletes can make a big difference. In therapy, you can rebuild trust with your body, reduce obsessive or rigid thinking patterns, address underlying anxiety or perfectionism and develop a healthier, more sustainable approach to performance.
This isn’t about “losing your edge”. It’s about performing more efficiently with a body and mind that are actually supported.
You Don’t Have to Figure This Out Alone
If you’re an athlete struggling with RED-S symptoms, disordered eating, or obsessive thoughts around performance, you’re not alone. Support is available! Stride Counseling specializes in working with athletes navigating eating disorders, OCD, and performance-related mental health challenges. Reaching out can feel hard, but it’s often the turning point toward feeling stronger, more focused, and more in control in a way that actually lasts.