If you’re an athlete in any way, in any sport, you’ve probably thought and talked about weight quite a bit. As a clinician in sports, it’s a topic that comes up in almost every client session, REDs or not. And it’s the subject of many of the questions sent to us for Lane 9 podcast Q&As, and even DMs sent to us on Instagram. So, we tapped into our Lane 9 clinical community to bring you a resource on weight changes, what weight restoration means, and why it’s (often) part of REDs treatment.
Questions? Send ‘em our way! Or comment below.
By Lane 9 Member Dr. Megan Hellner RDN
One of the hardest parts of recovering from Relative Energy Deficiency in Sport (REDs) is truly understanding why weight restoration is a cornerstone of treatment. Despite a growing body of research challenging the idea that there is an ideal body type for a given sport, athletes have been taught that lighter is faster, leaner is stronger, or that maintaining a certain aesthetic equates to athletic success. But when your body accrues an energy debt over time, it very intelligently begins to prioritize survival over performance. Hormone production slows, menstrual cycles become irregular or stop altogether, bone health declines, recovery suffers, and training adaptations become less effective. (This is a physiological ‘feature’, not a bug).
In my 20+ years of treating under-fueled athletes, I have yet to work with one who didn’t need to gain weight to recover in the early phases of treatment.
If your body is below the weight it needs to function optimally (i.e. weight suppressed), simply eating more or eating ‘differently’ while trying to stay at the same weight is often not enough. Restoring weight is what gives your body the energy reserves it needs to restart these essential processes.
Weight restoration means helping your body return to a place where it feels safe enough to support all the things that make you a healthy athlete. Things like a regular menstrual cycles, strong bones, adequate glycogen stores, quality sleep, effective recovery, and the ability to build strength and fitness from your training.
Determining a safe minimum target weight requires keeping the following evidence-based practices in mind throughout the treatment journey:
Your history matters most. Target weight is based on you…not BMI charts or an idealized physique. We examine your historical growth patterns, weight trajectory, developmental milestones (including puberty), menstrual history, and the weight range where your body previously functioned well to estimate where it is most likely to thrive in this season of life.
State vs weight: Using your body’s physiology as a guide. Recovery is about restoring normal body function, not just reaching a specific number on the scale. We monitor markers such as the return of regular menstrual cycles, improvements in vitals, energy levels, recovery, training adaptations, bone health, laboratory values, and other signs that your body has enough energy to support optimal health and performance.
Your nutrition and energy needs are continually assessed. We evaluate whether your current calorie intake is sufficient for your training load, daily activities, growth, and recovery. As recovery progresses, your nutrition plan and target weight are reassessed to ensure they continue to meet your body’s needs appropriately (as well as training demands).
Perhaps the biggest mindset shift is recognizing that weight restoration is not the enemy of great performance, but the foundation of it. While gaining weight can feel uncomfortable or distressing, many athletes find that once their bodies have enough energy, they begin to feel stronger, recover faster, think more clearly, and enjoy their sport again.
Instead of focusing solely on “What’s my goal weight?”, consider “How do we know my body is getting what it needs?” Recovery isn’t about giving up your athletic goals. It’s about giving your body the resources it needs to reach them.
Signs you’re actually eating ENOUGH, and how to do that (eat enough), with Lane 9 Dietitian KC Stockmon RDN
Pep Talk: You’re not the exception to adequate fuel, and rest, with Lane 9 co-founder Heather Caplan RDN
Carbohydrates: What athletes need to know, with Lane 9 Dietitian Brooke Czarnecki RDN
Maddie Alm RDN on REDs without Disordered Eating, and Body Changes After Pro Running
Search our Lane 9 Clinical Directory to find a clinician near you.
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