Relative Energy Deficiency in Sports (REDs)
You’re training harder than ever and eating clean, but your energy is low, your recovery is slower, and your performance isn’t where it should be. REDs often develops gradually, making it difficult to recognize until it starts affecting your health, performance, and quality of life.
Understanding REDs
More than just “not eating enough”
Relative Energy Deficiency in Sport (REDs) occurs when your body doesn’t have enough energy to meet your exercise and metabolic needs. REDs can affect athletes of all ages, genders, body sizes, and performance levels, and can develop even when you are eating normally.
Common challenges
- Low energy or fatigue
- Poor recovery between workouts
- Declining performance
- Frequent injuries or stress fractures
- Loss of strength or power
- Heavy, tired legs
- Recurring illness
- Difficulty concentrating
- Mood changes or irritability
- Irregular or missing menstrual cycles
- Low testosterone
- Sleep disturbances
- Feeling cold frequently
- Food preoccupation or constant hunger
Also working with...
- Athletic Performance & Race Day Fue
- Vegetarian Athletes
- Build Muscle
- Iron Deficiency
- Gut Issues in Athletes
- Body Composition Goals
Your dietitian for REDs
Cristina Sutter MHSc., RD
Cristina Sutter is a Sport Dietitian with extensive experience working with athletes to achieve a full recovery from REDs. She has specialized training with Dare to Fuel Performance, leading experts in the field of REDs and eating disorders. Cristina takes a practical, evidence-based approach to identifying under-fueling patterns, macro and timing gaps, and recovery challenges that commonly contribute to RED-S. She works collaboratively with athletes, coaches, physicians, and other healthcare professionals when appropriate to support full recovery.
Also Works With:
- Sport nutrition
- Gut health
- Menopause
- Chronic disease
Working With REDs
We don’t simply tell you to eat more. We assess your training timing, recovery demands, eating habits, lifestyle, and training history to understand why REDs developed and what your body needs to recover. Our goal is to help you restore energy, improve recovery, protect your long-term health, and get you performing at your best again.
Before you book
What to expect
- Book your initial assessment
Book a 60-minute initial assessment. If you have recent bloodwork, training logs, or data from a smartwatch, bring those along. They can provide valuable insights into your training demands. - Complete your intake and food and training journal
Before your first appointment, you’ll receive an intake form and a 7-day food and training journal. This helps your dietitian assess your energy intake relative to your exercise demands and identify opportunities to improve fueling and recovery. - Get your personalized plan in the first visit
During your initial session, your dietitian will assess your eating patterns, training schedule, symptoms, and REDs risk level. You’ll receive individualized recommendations and a customized meal plan and fuel recommendations. Depending on your situation, this may include adjustments to meal timing, recovery nutrition, carbohydrate intake, protein intake, or overall energy intake. - Follow up to restore performance and health
You’ll meet with your dietitian every 2-3 weeks to progress your goals, adjust your plan, and build confidence in your fueling strategy to match different training levels. Along the way, you’ll receive practical guidance for training blocks, rest days, race preparation, travel, and everyday life. Our goal is to help you recover fully while supporting performance and health.
Session Types + Fees
Initial Assessment
Follow-up Appointment
Starter
Includes
- No email support between sessions
- Customized meal plan
- Meal and snack ideas
- Strategies to build new eating habits
- Goal setting + written recommendations
- Restaurant + travel guidance
Initial Consultation
Follow Up
Total Sessions
Format
Direct billing
- Sun Life
- Pacific Blue Cross
- Alberta Blue Cross
- Chamber of Commerce
- CINUP
- ClaimSecure
- Desjardins
- Equitable Life
- First Canadian
- Canada Life
- Industrial Alliance
- Johnson Group
- Johnson Inc.
- Manulife Financial
- Maximum Benefit
- TELUS Adjudicare
- GroupSource
- GroupHealth
- Sunlife
- + more
FAQ
How do I know if I have RED-S?
Common signs include persistent fatigue, poor recovery, declining performance, frequent injuries, low mood, recurrent illness, menstrual irregularities and low libido. REDs can occur in athletes who appear healthy and have a normal or even high body weight. A comprehensive assessment helps determine whether low energy availability may be contributing to your symptoms.
Can RED-S affect men?
Yes. RED-S affects boys and men, too. Teen boys who are training a lot are at high risk of developing REDs due to their rapid growth needs and training demands. Athletes who experience reduced performance, impaired recovery, low energy, decreased libido, and increased injury risk should be assessed for REDs.
I don’t have an eating disorder. Can I still develop REDs?
Absolutely. Many athletes develop REDs by accident by when they go through a higher training volume, busy schedules, forgetting to pack snacks after exercise, missing breakfast or trying to eat less carbs to lose weight, can all lead to under-fueling.
Will I have to stop training?
Not necessarily. In many cases, nutrition adjustments can be implemented alongside training. If your health is significantly affected, temporary modifications to training may be recommended to support recovery. We will assess the severity of your REDs symptoms, alongside a medical evaluation to give you personalized recommendations.
Will eating more cause unwanted weight gain?
Not likely. Your body often uses additional energy to support recovery, hormones, bone health, muscle repair, and other essential functions that have been compromised by low energy availability. Your dietitian will help you implement a fueling plan that supports both health and performance goals.
Should I get bloodwork done?
Possibly. REDs can impact iron levels, hormones, bone health, vitamin status, and other health markers. If indicated, your dietitian may connect with your doctor to recommend bloodwork or a referral to a sport med physician or pediatrician.
How long does recovery take?
Recovery depends on how long REDs has been present, the severity of symptoms, training demands, and mainly how closely you are able to follow the meal plan and fuel recommendations provided. When you follow your meal plan consistently, it can take a few weeks to notice improvements in energy, recovery, and performance, while full restoration of hormonal and bone health may take longer.
Will my sessions be covered by insurance?
Yes. Our sessions are covered by extended health plans that include coverage for Registered Dietitians.
How does insurance work if I buy a package?
Many insurance plans do not reimburse packages upfront. If you purchase a package, we provide insurance-friendly receipts after each visit so that you can submit claims following each completed appointment.
Ready to stop guessing and start fueling your body properly?
Whether you’re dealing with digestive issues or recurring injuries, we’ll help you overcome what’s holding you back and build a practical plan to recover from REDs.