Nutrition
Protein Adequacy RED-S Recovery
Protein adequacy RED-S recovery needs sufficient daily protein spread across meals—but total calories must rise too; protein cannot fix chronic deficit alone.
Protein adequacy RED-S recovery distributes roughly 1. 6–2.
2 grams per kilogram body weight across the day—supporting bone, muscle repair, and immune function when total calories are also restored. Protein alone cannot fix low energy availability; surpluses on a deficit still fail clinically.
Spread intake across meals and post-session windows.
Common questions
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Is more protein always better for RED-S?
No—without adequate calories and carbs, extra protein does not restore periods or bone. Restore total energy first, then fine-tune protein timing.
Related terms
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