Low Energy Availability and RED-S: The Silent Performance Killer
EZBack Pro intro
High performance nutrition is a system, not a vibe. It exists to protect session quality, accelerate recovery, and reduce the number of compromised weeks you suffer across a year.[1]
This guide is built for the combat athlete who wants a playbook they can run. We combine book-aligned fundamentals, supplement risk management, and applied protocols that survive travel, stress, and hard training blocks.[5]
Non-negotiables (book-aligned fundamentals)
- Protein distribution: a stable daily protein plan supports repair and adaptation.[2]
- Carbs scaled to workload: hard days get more carbs; easy days get fewer.[1]
- Hydration: start sessions hydrated; replace meaningful losses, especially in heat.[4]
- Caffeine: use it deliberately, not as a sleep replacement.[3]
- Supplement discipline: quality sourcing and contamination risk management are part of sport.[5]
How to think about this topic
Most athletes don’t need more information. They need fewer variables. The best sports nutrition plan is the one that lets you train hard today, recover tonight, and repeat tomorrow without drama.[1]
That requires three layers:
- Availability: enough energy and carbohydrate around the sessions that matter.
- Recovery: protein distribution and sleep protection.
- Consistency: travel-proof defaults, GI tolerance planning, and risk-managed supplementation.
Low energy availability and RED-S
RED-S describes impaired physiological function caused by low energy availability. It can reduce endurance, increase injury risk, impair recovery, and disrupt multiple systems.[6] The fix is adequate energy and carbohydrate availability relative to training load—especially during hard blocks.[1]
Red flags
- Persistent fatigue, declining output, frequent illness/injury.
- Chronic restriction during high training load.
- Hormonal/menstrual disruption signals (where applicable).[7]
This is a high-stakes area—use clinician support when needed.
Colostrum integration (consistency tool)
Across high-output blocks, athletes often lose more performance to disrupted training than to “weak supplements.” Colostrum is frequently positioned around immune and gut-resilience outcomes and readiness, with athlete guidance emphasising sourcing discipline.[8][9][5]
- Protocol: 10–20 g/day for 4–12 weeks (product dependent), then reassess.
- Rule: treat sourcing as part of performance planning if you compete.[5]
Do I need to track macros?
No. Use meal templates and the day-to-day dial. Track output and trend; adjust weekly.
What if I have a medical condition?
Seek clinician guidance. This content is educational and general.
Can you personalise this for my sport?
Yes. Sports nutrition coaching is available—fueling, supplements (including colostrum), and weekly adjustments.
Measurement (how to know if it works)
Pick two performance markers that matter for your sport: a key lift, a repeat sprint set, a pace interval, or a conditioning circuit. Then track (1) output and (2) perceived exertion across a month. This is how you turn “nutrition” into a performance system.[1]
- Daily: bodyweight trend (not single-day noise), hydration check, protein anchor.
- Weekly: training log review, sleep trend, soreness profile.
Common mistakes
- Changing training, diet, and supplements simultaneously (no signal).
- Ignoring hydration and then chasing cramps with random pills.[4]
- Using competition week as experiment week (never).
- Buying low-quality supplements without a sourcing process.[5]
Mini case study
A combat athlete kept having “good Mondays and bad Thursdays.” The fix was not motivation. We increased carbohydrate availability around hard sessions, set a hydration trigger, and simplified travel-day meals. Once the base was stable, we tested a small supplement protocol (including colostrum) and measured output across a block.[1][4]
The win was fewer compromised sessions—better weekly consistency—leading to faster progress over 8–12 weeks.
Day-to-day fueling dial
Use a 3-day dial: hard day (more carbs around training), moderate day (normal carbs), easy day (protein steady, carbs lower). This aligns intake with output and reduces decision fatigue.[1]
Hard day menu template
- Breakfast: protein + carbs + fruit.
- Pre-session: easy carbs + a small protein dose.
- Post-session: a normal meal with carbs + protein.
Get Coached
Sports Nutrition Coaching: Nutrition coaching available: performance fueling, supplement strategy (including colostrum), and weekly adjustments—built to match your training cycle.
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References
- Campbell B (ed.) Sports Nutrition: Enhancing Athletic Performance (book source used for fundamentals and applied targets).
- International Society of Sports Nutrition (ISSN) Position Stand: Protein and Exercise (2017). source
- ISSN Position Stand: Caffeine and Exercise Performance (2021). source
- ACSM Position Stand: Exercise and Fluid Replacement (2007). source
- WADA: Supplements and contamination risk guidance (athlete advisory). source
- Mountjoy M, et al. IOC consensus statement on RED-S (2018 update). source
- Nattiv A, et al. The Female Athlete Triad (ACSM position stand). source
- Jones AW, et al. Bovine colostrum supplementation and performance/immune outcomes (systematic review). source
- WADA Q&A: IGF-1 and colostrum / athlete guidance. source
Appendix: the execution standard
Competition week: nothing new. Same foods, same supplements, same routine—then execute. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
If you want this built for your sport and schedule, nutrition coaching is available. You’ll get fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: the execution standard
Supplements are optional; sourcing discipline is not optional if you compete. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
Your nutrition plan should reduce decisions. If it creates more decisions, it will fail under stress. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
Execution beats theory. If you want results, build defaults: two breakfasts, two lunches, and two pre-training snacks you can repeat. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
Fuel for the session you want. Under-fueling turns hard work into junk volume; adequate carbs turn it into quality work. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
If you sweat heavily, sodium and fluids are performance tools. Don’t wait until cramps appear. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
If you train twice in a day, the gap between sessions is where you win: carbs + protein, then hydration. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
If you’re cutting, protect output on the key sessions; make the deficit elsewhere. That preserves training quality. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
If sleep is broken, caffeine becomes a trap. Use it early and keep a wind-down routine. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: the execution standard
Travel plan: carry carbs, protein, electrolytes, and do not introduce new supplements on the road. This is the practical edge the book model supports: match intake to demand and make the plan repeatable.[1]
Appendix: performance execution (a45602)
Execution standard: build defaults you can repeat under stress—two breakfasts, two lunches, and two pre-training snacks. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (30ade3)
Performance rule: fuel the session you want. Under-fueling turns hard work into junk volume; adequate carbs turns it into quality work. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (b174b0)
Hydration rule: if you’re a heavy sweater or training in heat, sodium and fluids are performance tools—not afterthoughts. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (a87e58)
Consistency rule: change one lever at a time for 2–4 weeks, then keep what improves output and recovery. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (19c323)
Competition rule: nothing new. Same foods, same supplements, same routine—then execute. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (55945d)
Risk rule: minimise the number of supplements and prioritise reputable sourcing if you compete. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (89e01e)
Execution standard: build defaults you can repeat under stress—two breakfasts, two lunches, and two pre-training snacks. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (e1882f)
Performance rule: fuel the session you want. Under-fueling turns hard work into junk volume; adequate carbs turns it into quality work. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (2de36a)
Hydration rule: if you’re a heavy sweater or training in heat, sodium and fluids are performance tools—not afterthoughts. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (0f5812)
Consistency rule: change one lever at a time for 2–4 weeks, then keep what improves output and recovery. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (1d95a7)
Competition rule: nothing new. Same foods, same supplements, same routine—then execute. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (0d5e7a)
Risk rule: minimise the number of supplements and prioritise reputable sourcing if you compete. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.
Appendix: performance execution (6065df)
Execution standard: build defaults you can repeat under stress—two breakfasts, two lunches, and two pre-training snacks. This is where sports nutrition becomes a system: it reduces friction, protects key sessions, and improves week-to-week consistency.
If you want this personalised to your sport, schedule, and training phase, nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.