Proper nutrition plays a key role in reducing injury risk, particularly for female distance runners, a new study from the University of South Australia reveals.
While previous research has shown nutrition can enhance athletic performance, recovery and overall health, UniSA researchers have taken a closer look at the link between diet and exercise-related injury among adult distance runners.
The systematic review of nearly 6000 runners found that lower energy and fat intakes were strongly associated with a higher risk of injury in female runners.
The study also found that a low-fibre diet increased the likelihood of bone stress injuries in both female and male runners.
Data showed that injured female runners consumed 450 fewer calories and 20 grams less fat per day than their uninjured counterparts.
For both female and male runners who were injured, they had three grams less fibre in their diet per day compared to their uninjured counterparts.
Interestingly, the runners’ intake of protein, carbohydrates, alcohol and calcium did not influence their injury risk.
“Distance running is a popular activity for many people, helping them stay healthy and keep fit. Yet about 50 per cent of adult runners sustain running-related injuries,” said UniSA researcher and sports dietician, Erin Colebatch.
“Nutrition is key to optimising athletic performance, providing the energy, recovery support and injury prevention needed to maintain both endurance and overall health.”
“Many long-distance runners underestimate their energy needs. When they don’t fuel their bodies properly, they increase their injury risk,” Colebatch said. “Recognising the impact of diet on injury risk helps minimise it.”
Senior researcher at UniSA, Dr Alison Hill says clinicians can play an important role in supporting female runners to meet their energy and fat intakes, as well as guide all runners to consume enough fibre.
“When runners don’t consume enough energy, their body’s needs go unmet, which over time can lead to issues like skeletal demineralisation, loss of lean body mass, fatigue, and stress fractures,” Dr Hill says.
“While this research offers valuable insights for runners of all levels, additional studies are necessary to explore how these findings apply to a broader range of athletic abilities.”
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