Understanding RED-S, energy availability, and why “less” isn’t always more.
You train hard. You get after it. You love to push your limits.
But lately, something feels off.
Your energy is low.
Recovery is slower.
You’re consistent—but stuck.You might think you’re overtraining.
The truth? You could be under-fueling.
What Is RED-S?
RED-S stands for Relative Energy Deficiency in Sport. It’s what happens when your training output exceeds your energy intake—consistently.
This isn’t just about calories.
It’s about what happens when your body doesn’t get the resources it needs to repair, recover, and perform.
How It Shows Up
Most athletes dealing with RED-S don’t even realize it.
They’re eating “clean,” training hard, and doing all the right things.
But the body keeps pushing back.Common signs:
- Chronic fatigue
- Poor recovery from training
- Frequent illness or minor injuries
- Disrupted sleep
- Loss of menstrual cycle (in women)
- Low libido/testosterone (in men)
- Mood swings, brain fog, lack of motivation
- Flat or stalled performance
If you’ve seen two or more of these… it’s time to take a closer look.
Why It Happens
Mountain and endurance athletes are uniquely prone to RED-S.
Why?
- You’re in high-output environments
- You’ve internalized the idea that “leaner is faster”
- You’re under-fueling long training days
- You’ve never been taught how to properly match input with output
Most of us were trained to think less is better.
That’s outdated. And it’s dangerous.
The Long-Term Cost
Staying in a low-fuel state leads to breakdown over time:
- Muscle loss
- Low bone density
- Hormonal dysfunction
- Decreased metabolic health
- Burnout
- Injury and illness
This isn’t just about how you feel today.
It’s about whether you’ll still be climbing, skiing, and running trails in 10, 20, or 30 years.
What To Do
- Track your intake honestly.
Not obsessively—but with real awareness. Are you eating enough to match your goals?- Fuel your training.
Long efforts need carbs, fluids, electrolytes, and recovery food. Bring real fuel.- Prioritize carbs and protein.
Protein supports repair. Carbs support performance. You need both—especially around your workouts.- Listen to your body.
Fatigue, mood swings, disrupted sleep—these are messages, not flaws.- Work with a coach who understands the full picture.
At MTN STRNG, we don’t separate training from recovery or nutrition. We coach the whole athlete.
Final Thought
You’re not meant to run on empty.
Fuel isn’t weakness—it’s power. It’s adaptation. It’s what lets you show up, train hard, and come back stronger.If you’re tired of feeling flat, fatigued, or fragile—let’s fix it at the source.
👉 Schedule your Intro Consult
We’ll take a look at your training, energy, recovery, and movement—and start building a plan that keeps you in the mountains for life.—Michael Krushinsky
Founder, MTN STRNG
