What Every Parent Should Know About RED-S

As parents of driven, high-performing student athletes, we cheer from the sidelines, wash endless loads of training gear, and do our best to support their goals — both in school and in sport. But there’s one invisible threat that often goes unnoticed, even among the most well-supported athletes: RED-S, or Relative Energy Deficiency in Sport.

This isn’t just about under-eating or overtraining. RED-S is a syndrome that affects girls who aren’t getting enough energy (calories) to support the demands of their sport — and it can impact everything from performance and recovery to growth, mood, and even future fertility.

WHAT IS RED-S?

Relative Energy Deficiency in Sport happens when an athlete’s energy intake (food) doesn’t match the energy they expend (training, school, life). It’s more than just feeling tired — it’s a chronic mismatch that can disrupt bone health, menstrual function, metabolism, cardiovascular health, mental focus, and more.

In female athletes, RED-S is often associated with irregular or missing periods, frequent injuries, stalled growth or development, fatigue, mood changes, and declining performance. Sometimes it’s intentional (from pressure to be leaner), but often, it’s unintentional — a busy schedule, long training hours, or a lack of understanding about how much fuel is truly needed.

WHY PARENTS MATTER

Teen athletes are still growing. Their brains, bones, and hormones are developing in real time — which means they need more nutrition, never less.

But many girls, even in elite programs, underestimate their needs. Social media messages, peer comparisons, and even well-meaning coaches can (often inadvertently) reinforce the idea that “lighter equals faster” — when in fact, under-fuelling can compromise everything they’ve worked so hard to build.

Parents are uniquely positioned to spot the signs early and create an environment that supports health over aesthetics.

WARNING SIGNS PARENTS SHOULD WATCH

Here are a few red flags that may indicate RED-S or low energy availability:

• Missing or irregular periods

• Recurring injuries or stress fractures

• Constant fatigue despite good sleep

• Cold intolerance or frequent illness

• Plateaued or declining performance

• Mood swings or increased anxiety

• Resistance to eating more, or fear of certain food groups

• Significant weight loss or stalling of growth

If these sound familiar, it’s worth having a conversation — not just with your daughter, but also with her coaching team and a healthcare provider (like LIFT Clinic) who can understand sports nutrition and adolescent health.

SCREENERS AND TOOLS FOR PARENTS

You don’t have to figure this out on your own. Here are some credible resources to help guide the next steps:

• ✅ RED-S Risk Assessment Tool (IOC-endorsed):
  A tool used by clinicians to evaluate risk and readiness in athletes. While not parent-directed, it gives you insight into what doctors look for.

• ✅ The Female Athlete Triad Coalition Parent Guide
  A practical, readable resource that outlines signs, screening tools, and when to seek help.

• ✅ Eat2Win App (created by sports medicine pros):
  An athlete-centred app that helps young athletes learn about fuelling, hydration, and mindset — created with the teen athlete in mind.

• ✅ LIFT Clinic 
  If you’re in Singapore, Coach Amanda works specifically with youth athletes, offering assessments for RED-S and related concerns as well as personalised nutrition plans for individual athletes.

HOW TO SUPPORT YOUR ATHLETE

If you’re concerned, start with open-ended conversations — not about weight or performance, but about energy, strength, and long-term goals.

• Ask questions like:
  “Do you feel like you have enough energy throughout your day?”
  “Have you noticed any changes in your cycle or how your body feels after training?”

• Normalize eating as fuel, not reward.
  Be the household that celebrates strength over leanness.

• Involve a multidisciplinary team if needed: nutritionist, doctor, psychologist, coach. You don’t have to manage this alone.

PARTING THOUGHT

Your daughter’s talent is only part of the equation. Her health, both physical and emotional, is what allows that talent to thrive. Helping her develop a strong, well-fueled, resilient body now sets the foundation not just for athletic success — but for a healthy life beyond sport.

If you suspect RED-S might be at play, trust your instincts. Early intervention can make all the difference.