51: REDS: The Underfueling Problems Athletes Can Miss

In this episode, Alex Larson welcomes Rebecca McConville, a sports dietitian specializing in energy availability and the concept of Relative Energy Deficiency in Sport (RED-S). Rebecca explains RED-S as a mismatch between energy intake and expenditure, likening it to a financial model where insufficient calories lead to the depletion of the body's energy reserves. She emphasizes the importance of recognizing the signs of RED-S, which can manifest as fatigue, hormonal changes, and performance issues, and discusses the misconceptions surrounding it, particularly in the context of both male and female athletes. The conversation also touches on the role of diet culture in influencing athletes' eating behaviors and the need for a holistic approach to nutrition and health in sports.00:00 Introduction to RED-S and Its Importance02:39 Misconceptions and Recognition of RED-S10:06 Identifying Red Flags for RED-S17:31 Intentional vs. Accidental Under-Fueling23:52 Differences in RED-S Presentation Across Age Groups25:32 Approaching Healthcare Providers for RED-S Assessment25:44 Understanding REDS and Finding the Right Provider26:35 The Importance of Comprehensive Blood Work28:22 The Impact of Nutrition on Health and Performance31:05 Strategies for Recovery from REDS33:42 Recognizing Red Flags in Athletes41:24 Practical Tips for Coaches and Athletes44:40 Lazy but Effective Fueling Wins for Busy Athletes45:45 Demonizing Food: What Athletes Should Stop DoingGuest Information:Rebecca “Becca” McConville, MS, RD, LD, CSSD, CEDS is a board-certified sports dietitian, eating disorder specialist, author, and speaker who helps athletes fuel for both performance and long-term health. A lifelong athlete herself, Becca specializes in helping endurance athletes navigate underfueling, RED-S, and the complex relationship between food, body image, and performance so they can train and compete sustainably.FIND BECCA ONLINE: 🌐 Website: https://beccamcconville.com📸 Instagram: https://www.instagram.com/rebeccaeddietitian/💼 LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com.This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day Protein Meal GuideConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!