Health

Is Your Diet Putting You at Risk for Injuries?

2025-05-12

Author: Emma

We often hear, "You can't run on empty," yet many of us still push our limits without proper nutrition. It's no secret that if you want to perform well, you need to fuel your body. Recent research has revealed that an alarming number of runners, particularly women, are not consuming enough nutrients, leading to a higher risk of injuries. Here’s how to identify and address these dietary gaps before they sideline you.

The Shocking Truth About Fuel Deficiencies

A recent study published in the Journal of Science and Medicine in Sport examined data from 15 different studies, involving nearly 6,000 distance runners. The findings were eye-opening: injured female runners consumed an average of 450 fewer calories and 20 grams less fat each day than their healthier counterparts. This isn’t a minor difference; it can mean the difference between staying active and being forced to rest due to injury. While much of the focus was on women, the research also indicated that both male and female runners experiencing bone stress injuries typically consumed three grams less fiber daily—a small but significant shortfall.

Why Healthy Fats Matter More Than You Think

Forget outdated notions that villainize fat—healthy fats are a runner's best friend! These nutrients play a vital role in regulating hormones, reducing inflammation, and protecting muscle mass. According to Dr. Alison Hill, a senior researcher involved in the study, when runners fail to meet their energy needs, they expose themselves to fatigue, weakened bones, and stress fractures. So, let’s celebrate the avocado toast, olive oil drizzles, and nuts—your bones will be grateful!

The Unsung Hero: Fiber

Fiber may not get as much attention as carbs and protein, but its benefits are undeniable. This underappreciated nutrient supports gut health, immune function, and controls inflammation—all crucial for optimal performance. The research showed that injured runners ate less fiber than their healthy peers. While government guidelines suggest aiming for around 30 grams per day, many runners fall short. Incorporate more lentils, whole grains, berries, and beans to fill that gap!

Your Perfect Post-Run Snack!

What can you do right now to improve your diet and safeguard your running future? Start with a few simple strategies:

1. Conduct a quick food audit to compare your intake with your activity levels.

2. Increase healthy fats by adding nuts, seeds, fatty fish, avocados, and olive oil to your meals.

3. Boost your fiber intake through whole grains, legumes, and colorful veggies.

4. Let go of the calorie deficit mindset. Proper fueling—even on rest days—is not cheating; it’s part of your training.

Final Thoughts