Many athletes unknowingly run on empty, putting themselves in an energy deficit. But the real secret to success as an athlete is saving up on this one thing… available energy! In this blog post, you’ll learn how to avoid RED-S by treating energy like a bank account and optimizing your energy availability for better performance and health.
The Secret to Athletic Success? Energy Availability!
In this economy, we know money is valuable. If possible, most of us do not want to risk having our bank balance be close to zero, so we prefer to keep a balance available. We save up in preparation for large withdrawals, we reduce unnecessary spending when our deposits aren’t adequate, and we go out of our way to make extra money in order to keep our bank balance from hitting zero.
However, when it comes to nutrition, I continue to find athletes who let their energy balance be in the RED instead of FED. Keeping energy intake the same, even as energy expenditure increases, has almost become normalized. Living day-to-day in a depleted state with a low energy balance is viewed as a necessary evil for many athletes I work with.
Just as many athletes I have seen fall into this trap, I have also seen work their way out of it with increased energy, strength, speed, and endurance.
The key to their success? Saving up on available energy!!!
What Is RED-S?
In simple terms, REDs is a mismatch between the body’s deposits (calories in) versus the withdrawals (calories out).
We are constantly withdrawing from our balance for energy to perform basic metabolic functions, planned exercise, digesting food, activities of daily living, etc.
If we are not eating adequately and regularly (think small meals, skipping snacks, coffee for “breakfast”), then we are not depositing enough to compensate for our withdrawals.
This leads our available balance to be NEGATIVE, or as I like to say: in the RED.
Energy Availability as a Bank Statement
Let’s look at an example of energy availability as a bank statement:
| Description | Withdrawal | Deposit | Balance |
| Basic Metabolic Functions | -12 | -12 | |
| Coffee | +0 | -12 | |
| Exercise | -5 | -17 | |
| Meal | +5 | -12 | |
| Digesting Food | -2 | -14 | |
| Activities of Daily Living | -3 | -17 | |
| Meal | +5 | -12 | |
| Dessert | +3 | -9 |
Available Balance: Negative
Just like you wouldn’t want your bank account to be this low, you don’t want your energy availability to be either.
Signs You Might Be in the RED
Whether it’s intentional or not, running on a negative energy balance or being in a low energy availability state can lead to a range of physical and mental consequences, including:
- Decreased performance
- Chronic fatigue
- Mood swings or irritability
- Frequent illness or injury
- Missed periods or low libido
- Trouble staying warm
- Hair thinning or hair loss
- Difficulty concentrating
- And so much more
Just like a negative bank balance is not optimal to reach our goals, neither is a negative energy balance!
The Good News? Recovery Is Possible
I’ve worked with countless athletes who started in the RED but turned it around by prioritizing consistent fueling. The results?
- Increased strength
- Improved speed and endurance
- Faster recovery
- Better mood and motivation
The key to their transformation? Saving up on available energy.
Learn More About RED-S and Energy Availability
Want to dive deeper into understanding RED-S and how to optimize your training and nutrition?
For more information on how to identify symptoms related to energy deficiency and what is scientifically needed from a training program, check out my book, “Finding Your Sweet Spot: How to Avoid RED-S by Optimizing Your Energy Balance.”
Ready to work with me one-on-one?
Click here to view my athlete services and start your journey to fueling for success.