From the first two parts we’ve learned that we must have a negative energy balance to lose body mass. That the body taps into different energy reserves when in the state of an energy deficit and that if we maintain our power while losing weight, we will go faster, higher, farther. But what happens then?
Since our body has a Plan B and C for prolonged energy crises, it can endure a lot. Unfortunately, I’m almost willing to say. Because this means that for a very long time we have the feeling that we are doing everything right and can perform at a top level, without realizing that we are already shooting in our own foot.
Relativ Energy Defficiency in Sport (RED‑S)
The technical term for this is RED‑S. A syndrome that describes what happens when the amount of total energy consumed is sufficient to complete the daily activities, but the body is left with too little energy to fully cover the basal metabolic rate. The following list of consequences provides an overview:
- Decreasing energy stores
- Lack of concentration
- Plummeting performance
- Increased susceptibility to injury
- Depression
- Hormonal imbalances
- Menstrual disorders in women
- Decreasing bone density
- Restricted growth /disturbed development
- Disturbance of body functions (gastrointestinal tract, blood vessels etc.)
I was able to speak with Prof. Margo Mountjoy, IOC and FINA member and Duke of McMaster University in Toronto about RED‑S. She has a leading role in researching RED‑S and has published many exciting studies on the subject.
Margo works as a physician for various Canadian sports federations in different weight-critical sports (wrestling, gymnastics, triathlon, track and field, synchronized swimming) and sees an alarming number of athletes every day who are already showing serious signs of long-term energy deficits By the time it gets to that point, the eating behavior is also disordered or there is even an eating disorder.
Basically, it does not matter whether we are talking about professional athletes or ambitious recreational athletes: a perpetual energy deficit is poison for everyone. While initial performance gains are noticeable and obvious, after a certain point, performance suffers – whether due to injury, loss of strength, illness, or because the system simply grinds to a halt. «Starvation is never the solution in the long run,» says Margo Mountjoy, and only by means of enough evidence that it’s a short flight of fancy with steep crash potential we can educate and persuade to play the long-game.»
Eat more to lose weight
In this context, it is great if you can give athletes an «aha» moment, when they notice progress by eating more. This can sometimes break through plateaus that last for months or even years, resolve aches and pains, reduce body fat, and so on.
In the 4th part there is a big summary and the most important learnings
