Teen athletes face unique risks around energy availability and exercise balance. Recognising signs of under-fuelling or over-exercising can prevent serious health consequences.
What is going on?
Relative Energy Deficiency in Sport (RED-S) occurs when athletes do not eat enough to fuel their training, affecting hormones, bones, immunity, and mental health. Warning signs include lost periods, frequent injuries, fatigue, and mood changes. Over-exercise can also occur independently, driven by perfectionism, pressure, or disordered eating. Both require intervention to prevent long-term health consequences.
What is normal:
Key takeaways
- Energy adequate for training and daily life
- Balanced approach to sport and rest
- Regular periods (once established)
- Healthy relationship with food and body
- Joy and engagement in sport
- Appropriate recovery between sessions
What is not normal (seek support):
- Persistent fatigue despite adequate sleep
- Missing periods (in previously regular athlete)
- Frequent injuries or stress fractures
- Obsessive training that cannot be skipped
- Restricting food to improve performance
- Exercising despite injury or illness
Your teen’s perspective:
I pushed myself so hard in sport that I stopped getting my period and kept getting injured. Everyone told me I was dedicated, but actually my body was breaking down. I wish someone had helped me understand that rest and food are not weaknesses.
How to start the conversation:
- “Your health is more important than any performance goal.”
- “Missing periods is your body telling you something is wrong.”
- “Rest and fuel are part of training, not obstacles to it.”
- “I am concerned about the balance between training and recovery.”
- “Let us talk about what you are eating and how you are feeling.”
Do:
- Ensure adequate nutrition for training demands
- Monitor for lost periods (sign of under-fuelling)
- Watch for overtraining symptoms (fatigue, injuries, mood)
- Prioritise rest and recovery as part of training
- Address any signs of disordered eating immediately
- Maintain perspective on sport vs overall health
Avoid:
- Praising weight loss in athletes
- Encouraging training through injury or illness
- Dismissing lost periods as normal for athletes
- Prioritising performance over health
- Ignoring signs of exercise addiction
- Creating pressure that drives unhealthy behaviours
Watch for:
Monitor energy levels, injury frequency, menstrual health, and relationship with food and exercise. Watch for signs that sport is becoming unhealthy.
When to seek help:
Seek professional help if periods are lost, if there are signs of disordered eating, if injuries are frequent, or if exercise has become compulsive. Sports medicine specialists and dietitians can assess and support recovery.
In the app:
Ladybird supports healthy approaches to physical activity by tracking energy, mood, and periods, helping identify when exercise balance might need attention.
Under-fuelling and over-exercise are serious risks for teen athletes. Watch for lost periods, frequent injuries, fatigue, and obsessive training. Health must come before performance.
Related articles
- fun sports and physical activities for teen girls
- healthy diet for teenage girls
- how can I be emotionally available and supportive without enabling my teen?
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