{"id":2421,"date":"2025-10-28T15:17:33","date_gmt":"2025-10-28T15:17:33","guid":{"rendered":"http:\/\/blog.temp.athletesuntapped.com\/?p=2421"},"modified":"2025-10-28T15:19:34","modified_gmt":"2025-10-28T15:19:34","slug":"understanding-reds-in-young-athletes","status":"publish","type":"post","link":"https:\/\/athletesuntapped.com\/blog\/understanding-reds-in-young-athletes\/","title":{"rendered":"Understanding REDs in Young Athletes: Untapping the Value of Proper Fueling in Sport"},"content":{"rendered":"\n<p><em><strong>Guest Article Written By: <a href=\"https:\/\/www.linkedin.com\/in\/sarahcbixby\/\">Sarah Bixby, MS, RDN, LDN<\/a> from Conshy Nutrition, LLC<\/strong><\/em><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Young athletes put in countless hours to reach the next level by participating in things such&nbsp; as intense training, private coaching, and club sports. However, one key piece of the puzzle&nbsp; is often overlooked: nutrition. Young athletes are still growing and developing, so their&nbsp; energy needs are very high. This puts them at greater risk of underfueling, which can&nbsp; eventually lead to a syndrome called Relative Energy Deficiency in Sport (REDs).&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What is REDs?&nbsp;<\/strong><\/h3>\n\n\n\n<p>The best way to explain REDs is to first consider the classic car analogy. What makes a car&nbsp; go? Gas. What happens when you run out of gas? The car stops. Similarly, an athlete\u2019s&nbsp; body needs fuel to function. REDs occurs when an athlete of any gender consistently&nbsp; expends more energy (fuel) than they consume.&nbsp;<\/p>\n\n\n\n<p>The human body is incredible at multitasking. It can breathe, pump blood, digest food,&nbsp; think, feel, move, and so much more, all at once! Therefore, the food that an athlete&nbsp; consumes needs to fuel both the body\u2019s basic physiological functions and&nbsp; training\/competition. When adequate fuel is consumed, the body functions normally.&nbsp; However, when inadequate fuel is consumed over time, the body must prioritize its most&nbsp; critical needs. The body will provide the energy to keep the athlete alive and moving, but&nbsp; performance, metabolism, bone health, immune function, reproductive function, and&nbsp; beyond, are sacrificed. This is especially concerning in youth athletes whose overall health, growth, and development are of primary concern.&nbsp;&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Recognizing REDs \u2013 Some Common Signs\/Symptoms&nbsp;<\/strong><\/h3>\n\n\n\n<p>Parents, coaches, and athletes should be aware of the signs\/symptoms of underfueling&nbsp; that can lead to REDs. Some of these include:&nbsp;<\/p>\n\n\n\n<p>\u2022 Decreased performance, strength,&nbsp; and endurance&nbsp;<\/p>\n\n\n\n<p>\u2022 Poor sleep&nbsp;<\/p>\n\n\n\n<p>\u2022 Irritability&nbsp;<\/p>\n\n\n\n<p>\u2022 Difficulty concentrating&nbsp;<\/p>\n\n\n\n<p>\u2022 Gastrointestinal symptoms \u2022 Frequent injuries&nbsp;<\/p>\n\n\n\n<p>\u2022 Changes in growth curve \u2022 Loss of menstruation in females \u2022 And more!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The Good News \u2013 REDs is Preventable&nbsp;<\/strong><\/h3>\n\n\n\n<p>REDs is preventable with consistent, sound nutrition habits. Here are 3 things for athletes&nbsp; to consider:&nbsp;<\/p>\n\n\n\n<p>1. Adequate intakes \u2013 Are you consuming enough energy (calories) to meet the demands&nbsp; of training and competition?&nbsp;<\/p>\n\n\n\n<p>2. Nutrient Quality \u2013 Are the foods that you are consuming providing a benefit to your&nbsp; body? Let\u2019s go back to the car analogy for a moment: Are you filling your body with&nbsp; premium quality fuel?&nbsp;<\/p>\n\n\n\n<p>3. Hydration \u2013 Are you staying hydrated with adequate fluids and electrolytes? <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Determine Whether an Athlete is Eating Enough&nbsp;<\/strong><\/h3>\n\n\n\n<p>\u2022 Ensure growth charts are trending appropriately.&nbsp;<\/p>\n\n\n\n<p>\u2022 Look at meal\/snack times as an opportunity to fuel the body \u2013 don\u2019t skip or skimp.&nbsp; The body typically needs to refuel at least every 3-4 hours, but this can vary from&nbsp; person to person.&nbsp;<\/p>\n\n\n\n<p>\u2022 Listen to your body. If you notice any changes in performance, mindset, or health,&nbsp; consider whether nutrition could be a cause.&nbsp;<\/p>\n\n\n\n<p>\u2022 Talk to a Registered Dietitian Nutritionist (RDN). These food and nutrition experts&nbsp; can determine your estimated energy needs based on your height, weight, age,&nbsp; activity level, and health status. They can also make recommendations specific to&nbsp; each individual.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Choosing High-Quality Fuel&nbsp;&nbsp;<\/strong><\/h3>\n\n\n\n<p>High quality fuel includes foods that are high in fiber, protein, unsaturated fats, vitamins,&nbsp; and minerals. Here are some examples of lower vs. higher quality snacks:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Lower Quality&nbsp;<\/strong><\/td><td><strong>Higher Quality<\/strong><\/td><\/tr><tr><td>Potato Chips&nbsp;<\/td><td>Whole grain tortilla chips with &nbsp;guacamole<\/td><\/tr><tr><td>Cookies&nbsp;<\/td><td>Graham crackers with peanut&nbsp; butter and raisins<\/td><\/tr><tr><td>Chocolate Candy&nbsp;<\/td><td>Trailmix with nuts, dried fruit, and &nbsp;dark chocolate<\/td><\/tr><tr><td>Cheese-flavored crackers&nbsp;<\/td><td>Whole grain crackers with fresh&nbsp; cheese<\/td><\/tr><tr><td>Yogurt with candy pieces&nbsp;<\/td><td>Greek yogurt with fruit<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>While lower quality fuel still provides essential energy, higher quality fuel has more of the&nbsp; nutrients needed to support growth, development, recovery, and performance. That said,&nbsp; it\u2019s also healthy and normal to include some lower-quality options from time to time. All&nbsp; foods can fit when enjoyed in moderation!&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Key Takeaways&nbsp;<\/strong><\/h3>\n\n\n\n<p>Recognizing and addressing low energy availability early can make a big difference in an&nbsp; athlete\u2019s performance, health, and overall well-being. Building consistent fueling habits&nbsp; helps prevent REDs, supports proper growth and development, and allows athletes to&nbsp; reach their full potential.&nbsp;<\/p>\n\n\n\n<p>If you\u2019re interested in learning more about how to effectively fuel yourself or your athlete,&nbsp;explore Conshy Nutrition\u2019s private coaching packages at <a href=\"https:\/\/www.conshynutrition.com\">www.conshynutrition.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Guest Article Written By: Sarah Bixby, MS, RDN, LDN from Conshy Nutrition, LLC Young athletes put in countless hours to reach the next level by participating in things such&nbsp; as intense training, private coaching, and club sports. However, one key piece of the puzzle&nbsp; is often overlooked: nutrition. Young athletes are still growing and developing, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2422,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,29],"tags":[],"class_list":["post-2421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-for-parents","category-training-and-drills"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fueling Young Athletes: Preventing REDs Through Proper Nutrition<\/title>\n<meta name=\"description\" content=\"Learn how young athletes can prevent underfueling and REDs with proper nutrition, hydration, and balanced meals to boost health and performance.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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