Are You Fueling Enough to Support Your Training?
Many athletes believe they are eating “enough”—but still feel:
- constantly fatigued during training
- stuck in performance plateaus
- frequently sick or run down
- struggling with recovery between sessions
- preoccupied with food, weight, or body composition
If this sounds familiar, it may not be a training issue—it may be a fueling issue.
As a sports dietitian would emphasize, one of the most common and overlooked concerns in athletes is Relative Energy Deficiency in Sport (REDs)—a condition that occurs when the body does not receive enough energy to support both training and basic physiological functioning.
The good news is that with the right understanding and support, REDs is treatable and reversible.
REDs Is More Than “Not Eating Enough”
In a recent podcast episode with Board-Certified Sports Dietitian Claire Shorenstein MS, RD, CSSD on Eat for Endurance: Nutrition Strategies for Health and Performance, Rebecca McConville discusses how REDs impacts both health and performance, using practical analogies to explain how the body responds to chronic underfueling. You can listen to the full episode here:
👉 Listen to the Podcast Episode
One helpful way to understand REDs is to think of your body like a bank account.
- The energy you take in (food) = deposits
- Training and daily life = withdrawals
If you consistently withdraw more than you deposit, your body starts to operate in a deficit.
Over time, this “energy debt” forces the body to conserve resources—impacting performance, recovery, and overall health.
Why Energy Balance Is Not the Goal for Athletes
A common misconception is that athletes should aim for energy balance (calories in = calories out).
In reality, for active individuals, this is often not enough.
Because training places additional demands on the body, athletes need more energy than they expend to support:
- recovery
- muscle repair
- hormone regulation
- immune function
Recovering from REDs is often described like paying interest on a loan.
It’s not enough to simply meet current energy needs—you need to refuel past deficits as well.
How REDs Affects the Body
When the body does not receive enough energy, it begins to prioritize essential functions for survival.
This can lead to:
- decreased performance
- hormonal disruption
- impaired bone health
- slower recovery from injury
- increased fatigue
- weakened immune system
Many athletes with REDs often notice they get sick more often or take longer to recover from illness. These are not random occurrences—they are signals that the body is under-resourced.
How Do You Know If You May Be Experiencing REDs?
REDs can present in subtle ways, especially in athletes who are still training and competing.
Some signs to watch for include:
- persistent fatigue despite adequate sleep
- declining or inconsistent performance
- frequent illness or injury
- changes in mood or motivation
- increased focus on food, weight, or body composition
Because these signs can overlap with normal training stress, REDs is often overlooked or misinterpreted.
Working with a sports dietitian or clinician experienced in eating disorders in athletes can help clarify what is happening and guide next steps.
What Recovery From REDs Looks Like
Recovery from REDs is not immediate—but it is absolutely achievable.
The process typically involves:
- increasing overall energy intake
- improving consistency of fueling
- adjusting training load when needed
- addressing mental and behavioral factors related to nutrition
Importantly, recovery takes time. The body needs consistent, adequate energy over weeks and months to restore normal functioning.
With the right support, athletes can return to training and competition in a way that is both healthy and sustainable.
Fueling Your Body Is a Performance Strategy
Proper nutrition is not just about health—it is a critical component of performance.
Athletes who fuel adequately are better able to:
- train consistently
- recover efficiently
- reduce injury risk
- make training adaptations
- consistently perform at a higher level
If you are concerned about REDs, underfueling, or nutrition for performance, working with professionals who specialize in sports nutrition and eating disorders in athletes can make a meaningful difference.
Becca McConville collaborates with sport providers, sports dietitians, and mental health providers to support athletes navigating these challenges. Individuals can reach out to schedule a consultation to learn more about how to improve fueling, recovery, and sport performance.