6 Simple Tips to Prevent or Recover from REDs
REDs (Relative Energy Deficiency in Sport) can creep up on anyone who trains regularly, not just professionals. The good news? With the right habits, awareness, and support, you can protect both your performance and your long-term health. Here are six simple but powerful tips to keep in mind:
1. Food first
Fueling as an active person can feel like a full-time job, but your energy balance depends on it. Plan pre- and post-session snacks, avoid fasted training, and prioritize balanced, enjoyable meals with carbs, protein, and fats. Remember, your body already needs calories to function day to day. Exercise is extra on top of that, so never start a workout running on empty.
2. Train smart, recover smarter
Balance intensity with recovery. Training harder doesn’t always mean getting fitter. Progress happens when you balance stress with rest.
Mix up intensity and recovery days
Pay attention to red flags like constant fatigue, stalled progress, or changes in cycles/morning erections
Don’t buy into the “more = more” mentality. Smart training is about consistency, not extremes
3. Count the hidden drains
Energy balance isn’t only about workouts. Daily life adds stress and burns energy too.
School, work, family commitments, and travel all add to the energy load
Even standing all day, commuting, or walking lots between classes counts as energy spent
Build in downtime and prioritize quality sleep
Think of your energy like a bank account. Withdrawals don’t just come from training - everything in your day makes a difference.
4. Stay in your own lane
Comparison can be one of the biggest traps for athletes.
What works for your teammate or someone online may not work for you
Social media often shows filtered highlights, not reality
Unfollow accounts that leave you feeling inadequate and replace them with voices that inspire balance
Trust your body. You know what makes you feel strong and energized better than any “ideal” on your feed.
5. Build your support squad
No athlete should do this alone. Surround yourself with people who lift you up and put health first.
Coaches who value balance over burnout
Teammates and training partners who encourage fueling and recovery
Professionals like sports dietitians, psychologists, or doctors who can step in if something feels off
Asking for help early can prevent long-term issues and get you back to enjoying your sport.
6. Keep track, stay aware
Self-awareness is one of your best tools against REDs.
Keep a simple journal of your energy, mood, sleep, and training loads
Reflect regularly on how you’re feeling both physically and mentally
Notice patterns, like getting injured often, feeling low, or obsessing over food, and take action early
Checking in with yourself can be the difference between thriving and burning out.