Proper nutrition is crucial for enhancing athletic performance and supporting recovery and overall health. Now, a new study from the University of South Australia reveals that proper nutrition is also key to reducing the risk of injury, especially for females.

In a systematic review of nearly 6000 runners, researchers examined the link between diet and exercise-related injury among adult distance runners. The study 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.

Specifically, injured female runners consumed 450 fewer calories (~1900kJ) and 20 grams less fat per day than their uninjured counterparts. Both injured female and male runners had three grams less fibre in their diet per day compared to those who remained injury-free.

Interestingly, runners’ intakes of protein, carbohydrates, alcohol, and calcium did not influence injury risk.

Sports dietitian and UniSA researcher, Erin Colebatch, says nutrition plays a crucial role in reducing injury risk.

“Distance running is a popular activity for many people, helping them stay healthy and keep fit. Yet about 50% of adult runners sustain running-related injuries,” Colebatch says.

“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.

“Recognising the impact of diet on injury risk helps minimise it.”

Senior researcher, UniSA’s Alison Hill, PhD, says clinicians need to support female runners to achieve sufficient energy and fat intakes while guiding all runners to optimise their fibre consumption.

“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.”