Aspire guide
Female Athletes
Female Athletes manual
RED-S Warning Signs & Prevention
Recognize Relative Energy Deficiency in Sport before it causes lasting damage.
Why this matters
Read time
4 min
Audience
Athlete + Coach + Parent
Use it for
Female Athletes
Start here
RED-S is not a phase to outwork.
Coach prompt
I care more about your health than the next workout.
Quick reference
Topic snapshot
Key action
RED-S Warning Signs & Prevention
Read time
4 min
Audience
Athlete + Coach + Parent
Start here
RED-S is not a phase to outwork.
Best next move
Use it this week
I care more about your health than the next workout.
Quick reference map
Use the topic like a clear checklist
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Read the topic here, then download the PDF only when you need an offline copy.
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Open the sections you need, then share the same topic link with coaches, parents, or athletes.
Quick start
Start here
Recognize Relative Energy Deficiency in Sport before it causes lasting damage.
Start here
RED-S begins when fuel does not cover training plus normal body function
- The body pays for underfueling by cutting back on hormone function, bone building, recovery, and immunity.
- This is not just about food choices. It is about total energy availability across the week.
Coach red flags
Look for clusters, not isolated bad days
- Constant exhaustion, stalled progress, repeat illnesses, or slower recovery between sessions are common first signals.
- Recurring bone stress injuries or pain in low-risk areas should raise the urgency immediately.
Vital sign
Menstrual function is one of the clearest windows into adequate fueling
- A regular cycle is not a performance inconvenience. It is a health signal.
- Missing three or more cycles, cycles longer than 35 days, or no cycle by age 15 deserve referral.
Watch for
What to watch before it becomes a crisis
Performance drop-offs, stress injuries, menstrual disruption, and persistent fatigue rarely show up as isolated issues.
- Under-fueling is often quieter than coaches expect.
- The best first move is usually a food-plus-screening conversation, not a supplement guess.
- Parents and coaches should hear the same short message.
Performance and training
- Workouts feel harder than they should
- Recovery between sessions gets worse, not better
- Pace or power declines even while training load stays high
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Use it this week
I care more about your health than the next workout.
Source topics
RED-S • energy deficiency • warning signs • prevention