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Beta participation agreement
The RED-S Rundown is a pre-release beta product. Please review the documents below and confirm each item that applies to you before continuing. Required items are marked — you can decline the optional ones and still join.
DRAFT — for beta pilot use only. Have a digital-health attorney review before enrolling real athletes with health information.
1. Nature of the beta. The RED-S Rundown ("the App") is an unreleased, pre-release product. Features, scoring logic, and content may change or be removed without notice, and the App may contain errors, bugs, or interruptions.
2. Educational tool, not medical care. The App provides educational screening and self-tracking information only. It does not diagnose RED-S or any other condition, provide treatment, monitor for emergencies, or determine your clearance to participate in sport. Always consult a qualified physician or sports dietitian for medical concerns, and seek emergency care directly from emergency services when needed.
3. Voluntary participation. Your participation in this beta is voluntary. You may stop using the App and withdraw from the beta at any time, for any reason, by discontinuing use and contacting us to request account and data deletion.
4. Data collection and use. We collect the information you enter into the App (profile details, screening responses, energy availability and training data, cycle tracking, and any lab results you choose to enter) to provide the App's features to you. See the Privacy Notice below for full detail on collection, storage, and sharing.
5. No warranty. The App is provided "as is" during the beta period without warranties of any kind, express or implied, including fitness for a particular purpose or accuracy of results.
6. Limitation of liability. To the maximum extent permitted by law, The RED-S Rundown and its founder are not liable for any indirect, incidental, or consequential damages arising from beta participation or use of the App.
7. Changes to these terms. These terms may be updated during the beta period. Material changes will be flagged in-app, and continued use after a change constitutes acceptance of the updated terms.
8. Contact. Questions about these terms can be sent to the app's support contact.
DRAFT — for beta pilot use only. Have a digital-health attorney review before enrolling real athletes with health information.
What we collect. Account information (email); profile details you provide (name, sex, sport, level, health history); screening and assessment responses (REDs CAT2, LEAF-Q/LEAM-Q, EDE-QS); energy availability and training load entries; menstrual cycle log entries; blood lab and DEXA values you choose to enter; and basic usage data.
How we use it. To provide the App's features to you (calculations, trend tracking, risk flags); to generate the summaries shown on your dashboard; and, only with your separate optional consent below, in de-identified and aggregated form to evaluate and improve the product.
How we store it. Data is stored using Supabase, a third-party database provider, with row-level security so only you (and, only if you separately authorize it, a provider you select) can access your records.
Who we share it with. We do not sell your data. We do not share identifiable health information with any third party except: (a) a healthcare or coaching provider you specifically authorize below, or (b) as required by law.
Your choices. You can withdraw provider-sharing authorization at any time in your account settings. You can request deletion of your account and data at any time. Note that information already reviewed or downloaded by an authorized provider before withdrawal may not be retrievable from their systems.
Data retention. We retain your data for as long as your account is active, or as needed to provide the App's features, unless you request earlier deletion.
Security incidents. In the event of a breach involving your health information, we will notify you and, where applicable, relevant regulators in accordance with applicable law, including the FTC's Health Breach Notification Rule where it applies to this App.
Changes to this notice. This notice may be updated during the beta period. Material changes will be flagged in-app.
I confirm that I am at least 18 years old and voluntarily agree to participate in The RED-S Rundown beta. I understand that this is a pre-release product that may change or contain errors.
I understand that the app provides educational screening and tracking information only. It does not diagnose RED-S or any other condition, provide treatment, monitor emergencies, or determine medical or sport participation clearance.
I have reviewed the Beta Participation Terms and Privacy Notice above, including how my health information is collected, stored, used and shared.
I agree not to reproduce, publicly distribute or commercially use nonpublic beta materials, unreleased features or proprietary scoring logic. This does not prevent me from providing honest feedback, reporting concerns to authorities or discussing my own health experience.
RED-S Risk Assessment & Training Tool — built on the IOC Relative Energy Deficiency in Sport Clinical Assessment Tool v2 (2023). Takes around 15 minutes to complete for the first time.
Traci holds a PhD in Public Health Epidemiology from the University of Michigan, with a research focus on athlete health and kinesiology. Her work is grounded in a personal history with Relative Energy Deficiency in Sport — 15 years, including 9 years without a period, before receiving a diagnosis. That experience shapes her mission: preventing this story from happening to other athletes, regardless of sport, sex, or level. The RED-S Rundown is that mission put into practice — equipping every athlete with the knowledge and tools to be the strongest, healthiest version of themselves, today and for the rest of their life.
Are You Fueling Enough? Understanding RED-S and Low Energy Availability
Good sports nutrition is about more than eating "healthy." Athletes need enough energy to support training, recovery, hormonal health, bone health, and everyday life. When food intake does not keep pace with exercise demands, an athlete may develop low energy availability.
Over time, this can contribute to Relative Energy Deficiency in Sport, commonly called RED-S. Common RED-S symptoms include persistent fatigue, declining performance, frequent injuries, poor recovery, mood changes, disrupted sleep, and menstrual changes.
RED-S can affect athletes of every gender, body size, and competition level. It is closely related to the female athlete triad, which traditionally focuses on low energy availability, menstrual dysfunction, and impaired bone health. RED-S recognizes that underfueling can affect many additional systems, including immunity, metabolism, cardiovascular health, and psychological well-being.
What Does Underfueling Look Like?
Underfueling is not always intentional. It can happen when training volume increases, schedules become busy, appetite is reduced after hard exercise, or an athlete does not understand how much energy their sport requires.
Signs may include:
- Feeling unusually tired or cold
- Struggling to recover between workouts
- Recurrent illness or injury
- Irritability or difficulty concentrating
- Loss of strength, speed, or endurance
- Menstrual cycle changes
A strong athlete nutrition plan should provide enough carbohydrates, protein, fats, and total calories to support both performance and health.
Who Can Help?
A qualified sports dietitian or sports nutritionist can evaluate an athlete's fueling patterns and identify possible gaps. Individualized support is especially valuable because nutrition needs vary by sport, training volume, age, health history, and goals.
For endurance athletes, runner nutrition requires particular attention to carbohydrate intake, hydration, recovery meals, and fueling around longer training sessions. Likewise, female athlete nutrition should account for energy needs, menstrual health, bone health, and the unique pressures female athletes may experience around body composition.
The Bottom Line
You do not need to look a certain way to experience RED-S. Athletes can be strong, competitive, and outwardly healthy while still consuming too little energy for their training demands.
Recognizing low energy availability early can help protect long-term health and improve performance. If fatigue, injuries, poor recovery, or menstrual changes are becoming your "normal," it may be time to take a closer look at your fueling.
Common questions about RED-S and this tool
RED-S is a syndrome caused by low energy availability — not having enough fuel left over after training to support normal body function. It can affect reproductive hormones, bone health, metabolism, immune function, cardiovascular health, and psychological wellbeing. RED-S was defined by the International Olympic Committee and is recognised as a leading cause of underperformance and injury in athletes.
No. RED-S can affect athletes of any sex, body size, sport, or competition level. Historically, research and awareness focused heavily on female athletes because menstrual changes are an early, visible warning sign. Male athletes develop RED-S too, but the signs — like reduced testosterone or persistent fatigue — are less obvious and often go unrecognised for longer.
The female athlete triad, first described in the 1990s, focuses specifically on three related conditions in female athletes: low energy availability, menstrual dysfunction, and impaired bone health. RED-S, introduced by the IOC in 2014, broadens this framework to include male athletes and additional affected systems — immunity, metabolism, cardiovascular health, and mental health — not just the original three.
Early signs can include persistent fatigue, feeling unusually cold, frequent illness or injury, poor recovery between sessions, irritability or trouble concentrating, declining strength or endurance despite consistent training, disrupted sleep, and — in females — menstrual cycle changes. These signs are easy to dismiss individually, which is part of why RED-S often goes unrecognised until it's more advanced.
Yes, and this is one of the most misunderstood aspects of RED-S. An athlete can be weight-stable, muscular, and outwardly high-performing while still being in low energy availability — especially if training volume has increased faster than eating habits have adjusted. Body weight and appearance are not reliable indicators of energy availability.
Energy availability (EA) is calculated as (energy intake minus exercise energy expenditure), divided by fat-free mass, expressed in kcal per kilogram of fat-free mass per day. Optimal EA is generally considered ≥45 kcal/kg FFM/day, with levels below 30 kcal/kg FFM/day associated with measurable hormonal and metabolic disruption in research.
Yes. The full assessment — including the IOC REDs CAT2 screening, energy availability calculator, training load tracking, menstrual cycle tracking, and optional blood lab tracking — is free, with no account required to get started.
The full REDs CAT2 assessment and profile are designed to be reassessed every 6 months, or sooner if symptoms change significantly. Energy availability and training load are meant to be checked weekly, since they shift with training demands. Menstrual cycle tracking is monthly, and optional blood labs are recommended roughly every 4 months if accessible.
No. This is a self-screening tool built on the IOC's clinical framework, designed to give you an objective, evidence-based starting point — not a diagnosis. A result indicating risk should be discussed with a sports medicine physician or sports dietitian, who can properly evaluate your full clinical picture.
Start by completing a full screening to get an objective picture of your risk across energy availability, training load, and clinical indicators. Bring that result to a sports medicine physician, sports dietitian, or your regular doctor. Early recognition and a properly supported increase in fuelling is generally far easier to address than a case that's gone unaddressed for years.
Training load analysis
Select the athlete's sport first — this determines how training load is measured. Running and cycling use TrainingPeaks PMC values. All other sports use volume and intensity inputs.
- Log in to TrainingPeaks at trainingpeaks.com
- Click Dashboard in the top navigation
- Scroll down to the Performance Management Chart (PMC) widget
- If you have multiple sports, click the sport filter and select Running
- Hover over today's date — a tooltip shows the athlete's CTL, ATL and TSB values
- Log in to TrainingPeaks at trainingpeaks.com
- Click Dashboard in the top navigation
- Scroll down to the Performance Management Chart (PMC) widget
- If you have multiple sports, click the sport filter and select Cycling
- Hover over today's date — a tooltip shows the athlete's CTL, ATL and TSB values
Athlete profile
This profile is saved locally in your browser. It pre-fills the LEA calculator and personalises the REDs assessment.
Low Energy Availability calculator
Energy availability (EA) = energy intake minus exercise energy expenditure, divided by fat-free mass. The IOC defines optimal EA as ≥45 kcal/kg FFM/day. Values below 30 kcal/kg FFM/day are clinically significant.
Ready for the full REDs assessment?
The athlete's training load data has been used to pre-fill relevant questions in Step 1 of the IOC REDs CAT2 assessment.
Relative Energy Deficiency in Sport
How have you been feeling?
Select everything that has applied over the past 3–6 months. Questions marked with a purple tag have been pre-flagged by the athlete's training data.
Clinical indicators
Select any indicator that applies to you. Some require recent blood tests or clinical measurements.
REDs risk result
Based on the IOC REDs CAT2 four-level traffic light severity and risk stratification system (2023).
The RED-S Rundown — REDs Risk Assessment
IOC Relative Energy Deficiency in Sport · Clinical Assessment Tool Version 2 (2023)
Cycle tracker
Menstrual function is one of the earliest and most sensitive clinical indicators of low energy availability. Track the athlete's cycle monthly to identify patterns that may indicate REDs risk.
Blood labs & bone density
Optional supplementary results — sex hormones, thyroid T3, and DEXA bone mineral density are recognised biomarkers of low energy availability in the IOC REDs CAT2. Recommended every 4 months if accessible through a physician.