Finding Your Sweet Spot: How to Avoid RED-S (Relative Energy Deficit in Sport) by Optimizing Your Energy Balance

by Rebecca McConville

Are you an athlete struggling with digestive problems, menstrual cycle irregularity, recurring injuries, mental fatigue OR are you an athlete who wants to avoid these issues? This book will help you find your "sweet spot", that place where you’re providing your body with the energy it needs so you can perform your best in your sport—and also in life. Your body is resilient in keeping itself functioning, but this can come at a cost if you’re not adequately providing it with the fuel it needs.

From this book you can expect to learn what RED-S is (relative energy deficiency in sport), why I think we're seeing more of it, and how to identify symptoms you may have that are related to energy deficiency. Each chapter will give an explanation of how specific organs in your body begin to malfunction with improper energy intake. We’ll dismantle misguided information regarding what an optimal weight is and determine what to seek in body composition. You’ll learn the scientific explanation of what's needed from a training program. If you’re struggling with any of these issues, you’ll find suggestions for who to seek for help and what are the next steps you need to take.

The life-long athlete in me wants to make sure that all athletes stay at the top of their game for as long as they choose to be in their sport. This book has a checklist to help you stay on track before your season starts, in the grind of the season, at the end of your season—and be ready to go for the next one.

Genres: Nutrition, Nonfiction

100 pages, Paperback

Published March 12, 2019

Reviews

[Katie Schimm · Rating 5 out of 5]

A re-read for me!! Wanted to make sure this book was a great rec for a client and it is. Fantastic overview of RED-S. Simplified so that a high school or college student athlete can feel empowered while healing. Highly recommend for all coaches as well.

[Natalie Hawkins · Rating 3 out of 5]

Summary: understanding of red-s but do not expect to find practical solutions

This book was a must read for me and I wanted to give this book a higher review. While RED-S is something I struggled with years ago I recently suffered from a BSI and wondered if my nutrition was part of the problem.

Let’s start with the positives.
This book gives great, basic knowledge for those who are unfamiliar with the extent of full body symptoms related to read. It’s easy to read for those who are not familiar with pathophysiology. I found myself realizing things I struggled with at the height of RED-S I did not realize were a direct result of my under fueling. I found myself realizing just how much RED-S had affected me in the past. It was a lot of, “oh my goodness I totally had those symptoms but I didn’t understand the pathology as to why my body responded that way.” So for an understanding of RED-S this book is wonderful.

Unfortunately I went into this book expecting more advice for those treating red-s other than see a specialist. I understand treatment is much individualized but even guidance towards how to better understand your caloric needs is lacking. The sample meal plans provide very little information towards HOW much athletes honestly eat. I could eat the sample meal plan provided and still come out to 1800 calories if I wanted to. I was hoping for a better understanding of how much food athletes are truly getting and ways to better understand your own needs rather than once you’re already experiencing full on red-s. Once again I realize this is generalized but there’s very little practical advice in this book which I expected. Not everyone can afford a specialist and even if they do, it would be nice to have the tools to use moving forward rather than only the ability to identify.

[Audrey Lawrence · Rating 5 out of 5]

I was drawn to this book after a recommendation from my PT as I've been trying to piece together what happened leading up to my latest stress injury from running. And how I can prevent getting in this situation in the future. I've always been in awe of how the human body can put up with so much despite wild variance in diets and was curious to know more on what happens when we hit a limit in deficiencies in a key nutrient. This book provided that insight, and guidance on what to consume in order to avoid deficiencies in the first place. I wish there was more information included on how to accurately identify RED-S, but this seems to vary so much case to case that it's not realistic to get that from a book.

[Heather · Rating 3 out of 5]

I wanted to give this book a higher review; however, I found it lacking in practical application this side of "go see a specialist." The book spells out the biological/anatomical risks of RED-S, highlights signs to look for in the stages of RED-S, and gives very general advice on what to eat in season and off to try to avoid it. I was hoping and looking for more details on how to tell if an athlete has RED-S and how to start treating this side of seeing a specialist (which some athletes will likely not do).

[em palmerton · Rating 5 out of 5]

Great overview of RED-S

This was an easy to follow and understand explanation of RED-S and eating disorder in sport. Great to get a better general idea of the systems affected by under fueling or when to get in touch with a psychologist or RD.