RED-S in Endurance Athletes: A Practical and Evidence-Based Guide

By Lauren Charlton, Sports Dietitian

Are you constantly fatigued, stuck in an injury cycle, or missing your period — but still training hard? You might be facing Relative Energy Deficiency in Sport (RED-S) — and you're not alone.

This 65+-page digital guide was created for endurance athletes who want to understand, identify, and recover from RED-S with clarity and confidence. Whether you're experiencing symptoms or supporting others, this comprehensive resource gives you the knowledge and tools you need to fuel smarter, recover fully, and rebuild your health without fear.

🔍 Inside, you’ll find:

✅ What RED-S actually is — beyond the Female Athlete Triad

✅ The physical, hormonal, and psychological red flags

✅ Differences between intentional and unintentional underfueling

✅ Detailed breakdowns of amenorrhea, bone density loss, low testosterone & more

✅ What proper fueling actually looks like — meals, macros & performance plates

✅ How to recover (physically, mentally, emotionally) without losing your identity as an athlete

✅ Lab tests, supplement guidance, and recovery timelines

✅ Real case study, journaling prompts, recipes, and myth-busting answers

✅ PLUS: A powerful “Your Questions Answered” section covering motivation, body image, rest, and period return

🎁 Bonus Content Includes:

• 5 RED-S recovery recipes (breakfast, lunch, dinner, snack & shake)
• Visual meal ideas and athlete plate templates
• Motivation tools, affirmations, and food freedom mindset shifts
• A complete support team framework to navigate recovery with confidence

Whether you're a runner, cyclist, triathlete, coach, or clinician — this guide is your evidence-based, compassionate roadmap to RED-S awareness and recovery.

📲 Format:

• Digital PDF download
• Mobile & tablet-friendly
• Lifetime access

💬 “This guide made me realize I wasn’t broken — I was just underfueled. Lauren explains RED-S in a way that makes sense, and helped me actually take action. Game-changer.”

– Verified athlete & reader

Invest in your recovery. Reclaim your performance. Fuel like you mean it.