New research found that runners who ate fewer calories and less fat and fiber were more likely to get injured

Want to Avoid Running Injuries? This Study Points to Fiber, Fat, and More Calories Experts share their advice for runners to build a balanced diet

• A recent study found that diet plays a key role in the risk of running-related injuries.
• Runners who consumed fewer calories and less fat and fiber were more likely to get injured.
• Experts recommend eating balanced meals and enough food to sustain your level of activity.

According to one estimate, up to 80% of long-distance runners and 44% of short-distance runners experience at least one injury. But a recent study suggests that what you eat might prevent those strains and sprains. 

For the study, published in the Journal of Science and Medicine in Sport, scientists reviewed more than a dozen previous papers, including data on nearly 6,000 distance runners. They discovered that the amount of fat, calories, and fiber consumed might all play a role in injury risk. 

“Running-related injuries are common,” said study author Erin Colebatch, an accredited dietitian and a master’s candidate at the University of South Australia. “While a previous injury is the strongest risk factor, the cause of running injuries is likely multifactorial.” 

The study shows that how athletes fuel themselves matters, Colebatch continued, and that “nutrition should be seen as a key part of injury prevention for runners.”

Diet May Play a Role in Injury Risk

The authors noted that a couple of systematic reviews have examined the connection between running injuries and diet. However, they are about a decade old, didn’t focus solely on dietary factors, and included few studies that follow participants over time.

“With so little high-quality evidence, an updated review was clearly needed,” Colebatch told Health. 

Researchers combed through 15 studies for their new analysis, which revealed several key findings:

• Injured female runners consumed 449 fewer calories and 20 fewer grams of fat daily than their peers who didn't develop injuries.
• For female runners, consuming fewer calories and less fat was linked to a higher risk of general and bone-stress injuries.
• Runners with injuries had three fewer grams of fiber in their diet per day compared to those who remained injury-free.

Interestingly, consumption of protein, alcohol, carbohydrates, and calcium had no bearing on injury risk.

The strength of this study is that it “was able to bring together the results of so much data and draw conclusions,” said Sarah Merrill, MD, the medical director of the Scripps Ranch Family Medicine Clinic at the University of California, San Diego. “It does allow us to understand the data in a new way and hopefully make changes in how we educate athletes to train and avoid injuries.”

Added Yasi Ansari, MS, RDN, CSSD, a senior dietitian for UCLA Health Santa Monica: “This study helps fill a key gap by identifying dietary patterns linked to injury risk and emphasizing the role of adequate nutrition in injury prevention, runner health, and bringing to light future research needs.”

However, the paper had notable drawbacks. The studies it relied on were in English only, and some relied on self-reported dietary data, which is notoriously inaccurate. Additionally, the variability in injury definitions, study populations, and how diets were assessed “made it difficult to compare results across studies or draw conclusions,” Colebatch said.

For instance, analysis of bone stress injury risk centered on elite young adult athletes, while general running-related injury studies focused on recreational runners.

Future research should include “long-duration, high-quality prospective studies using standardized injury definitions and validated tools” to assess diet, Colebatch said.

Why Not Enough Fat, Fiber, and Calories Could Raise the Chances of an Injury

According to Merrill, it makes sense that not consuming enough fat or calories may increase injury risk from running.

Runners tend to have less muscle bulk and overall excess fat for the body “to pull from in an energy deficit situation,” she explained. “If a runner’s body tries to repair muscles but does not have enough nutrition coming from food, it may default to taking nutrients from the bones, leading to injuries.”

Fat, in particular, is crucial for absorbing key vitamins that promote bone and muscle health, Colebatch added. “It also supports hormone production, helps build cell membranes, and plays a role in managing inflammation,” she said. “Low fat intake can disrupt these functions and may increase injury risk.”

Consuming adequate dietary fiber, too, may lead to less inflammation by helping to support the gut microbiome, the ecosystem of bacteria living in your intestines, Colebatch said. A balanced microbiome could also support immune function and regulate pain sensitivity, he added. “Disruption to these processes could increase the risk of bone stress injuries.”

Additionally, people who consume more fiber are likely also eating more polyphenols, found in foods such as berries, which may reduce inflammation and support musculoskeletal health, she added.

How to Fuel Yourself to Prevent Getting Hurt

Diet is only one factor contributing to the risk of a running-related injury, but experts say it’s still worth considering if you want to prioritize safety. 

Eating enough to support your training is always a good idea, Ansari stressed. 

“Aim for balanced meals that include enough calories, healthy fats, fiber-rich carbs like fruits and whole grain foods, and adequate protein to support proper recovery that, in return, can also decrease the risk of injuries,” she recommended, noting that supplements can help fill any nutritional gaps.

Merrill said that runners looking to increase their mileage should consider how the extra training will affect their energy balance. They may need to boost fiber and healthy fats from foods like nuts and avocados.

The American Sports and Performance Dietitians Association says nutrient needs vary depending on a runner’s goals and activity level but recommends that 50% to 65% of daily calories come from carbohydrates, 20% to 35% from fat, and 10% to 20% from protein. A good rule of thumb is that one mile of running burns 100 calories.

Still, it’s worth consulting a medical professional who can help you develop a nutritional game plan that accounts for your level of activity and lifestyle, Ansari pointed out.

“Nutrition plays a powerful role not just in performance but in long-term health and well-being,” she said.

Edited by Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation." tabindex="0" data-inline-tooltip="true"> Jani Hall Jani Hall Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation. learn more Read more:

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This story originally appeared on: Health News - Author:Brian Mastroianni