You've almost certainly heard of RED-S, or at least experienced its effects firsthand, such as excessive fatigue, decreased performance, or difficulty recovering.
RED-S ( Relative Energy Deficiency in Sport ) occurs when an athlete does not consume enough energy to sustain the demands of training, competition, and basic bodily functions. In other words, energy expenditure exceeds intake for a prolonged period.
This imbalance goes beyond performance and can affect hormones, bone health, immunity, recovery, and even mood. Often, the signs are subtle at first, making prevention essential for those seeking consistent and sustainable athletic progress.
Understanding what RED-S is is the first step. The second, and most important, is knowing how to prevent it from happening in practice. Small adjustments to your diet, training plan, and how you listen to your body can make a big difference.
Below, we've compiled 6 simple, evidence-based tips to help you prevent RED-S and maintain health, performance, and consistency throughout the season.
1️⃣ Eat enough for your training level.
It seems obvious, but it's where many people go wrong. When the volume or intensity of training increases, nutrition needs to adjust accordingly. Maintaining an energy deficit for too long, whether due to dietary restriction or lack of planning, is the main trigger for RED-S (Reduced Energy Saturation).
If the training increases, the energy needs to increase as well.
2️⃣ Don't be afraid of carbohydrates
Carbohydrates are the primary fuel for intense and endurance training. Consuming too few carbohydrates, even while eating "well," can lead to low energy availability.
In addition to supporting performance, they aid in recovery and reduce the physiological stress of training. Restriction strategies should be specific and well-guided, not the daily rule.
3️⃣ Plan what you eat before, during, and after your workout.
Going many hours without eating around the time of training increases the risk of RED-S (repetitive strain). Ideally, nutrition should be considered part of training, not something separate.
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Eating beforehand helps you train better.
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Consuming carbohydrates during long or intense workouts protects performance.
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Replenishing energy after training accelerates recovery.
All of this contributes to energy balance throughout the week.
4️⃣ Don't normalize extreme fatigue.
Constant fatigue, decreased performance, difficulty recovering, mood swings, and frequent injuries are not normal. Often, they are signs that the body is operating at a deficit.
Learning to listen for these signs is one of the most important ways to prevent RED-S.
5️⃣ Beware of obsession with weight and aesthetics.
Focusing too much on weight, body fat percentage, or appearance can lead to unnecessary dietary restrictions. In sports, performance comes from available energy, recovery, and consistency, not just the scale.
A well-nourished body responds better to training, it's that simple.
6️⃣ Seek professional guidance
Each athlete has a different routine, training regimen, and energy needs. Monitoring by a sports nutritionist and healthcare professionals helps adjust diet, identify early signs of RED-S (Reduced Energy Deficiency Syndrome), and develop safer and more efficient strategies.
