Every athlete should know these signs of under-fueling with Rebecca McConville

You probably *think* you're eating enough. But are you?

In today's episode, Dr. Erin Ayala talks with performance dietitian and eating‑disorder specialist Rebecca McConville about Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED‑S) — and how even athletes (especially female athletes!) who think they're fueling enough might not be for the amount of activity they're doing.

Rebecca breaks down the science behind LEA/RED‑S, shares practical strategies for athletes and coaches to identify and prevent under‑fueling, and explains how to create sustainable, performance‑enhancing nutrition plans.

Key takeaways:

• LEA/RED‑S is actually a continuum of under‑fueling that can affect athletes of any size, not just “thin” competitors.
• Early warning signs include subtle changes in mood, sleep, menstrual cycles, bone health, and performance plateaus.
• Use the “energy bank” analogy (deposits vs. withdrawals) to understand deficits.
• Practical fueling hacks: portable “snacker boxes,” energy‑dense smoothies, and scheduled micro‑meals for busy women.
• A year‑long recovery roadmap (baseline assessment → acute intervention → long‑term monitoring) helps sustain health and performance.

Rebecca McConville is a performance dietitian, eating‑disorder specialist, and author of Finding Your Sweet Spot. She helps athletes recognize, diagnose, and treat LEA/RED‑S through evidence‑based nutrition and holistic coaching.

Links & Resources

• Rebecca’s website & email: AskMe@BeccaMcConville.com
• Read the book: Finding Your Sweet Spot
• Follow her on Instagram: @rebeccaeddietitian

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