New research published in the Journal of Science and Medicine in Sport suggests that proper nutrition is a key component of injury prevention in athletes, with a particularly pronounced effect in female athletes.
The systematic review and meta-analysis included fifteen studies that compared dietary intake and disordered eating risk in long-distance runners who had sustained injuries versus those who had not. In total, nearly 6,000 runners were included in the analysis across studies, including about 2,300 female runners. Quality and certainty of evidence were assessed for the relationships of various dietary components with injury risk, including factors such as total calorie intake, fat intake, fiber intake, protein intake, alcohol consumption, and more.
The results showed that low energy intake and low fat intake were strongly related to a higher injury risk in female runners. In total, injured female runners consumed about 450 fewer calories per day and 20 fewer grams of fat per day compared to non-injured female runners. Lower fiber intake was associated with a higher risk of injury for both sexes, with a particularly large effect on the risk of bone stress injuries. Intake of protein, carbohydrates, calcium, and alcohol did not affect injury risk for either sex.
The authors noted that many long-distance runners underestimate their energy needs, which can lead to slower recovery times and a greater risk for injury. Understanding and meeting dietary needs seems to be particularly important for female athletes, who are at greater risk of injury when they consume fewer calories and eat less fat in their diets. About 50% of adult runners sustain running-related injuries during their running careers. By focusing on their nutritional needs, adult runners could decrease their injury risk while also increasing their energy and improving their recovery times.
Sources: Journal of Science and Medicine in Sport, Science Daily