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Nutrition’s Role in Injury Prevention for Runners
Proper nutrition is vital not only for boosting athletic performance but also for recovery and overall well-being. A recent study conducted by the University of South Australia underscores the significance of dietary choices in reducing injury risks, particularly among female runners.
Researchers conducted a systematic review involving nearly 6,000 runners to investigate the correlation between nutrition and exercise-related injuries in adult distance runners. The findings indicated that lower intakes of energy and fat were closely linked to a heightened risk of injury in women who run.
Moreover, the research highlighted that a diet low in fiber significantly increased the risk of bone stress injuries for both female and male runners alike.
Notably, injured female runners had a daily calorie intake that was approximately 450 calories (around 1900 kJ) lower and consumed 20 grams less fat than their uninjured peers. Additionally, both injured female and male runners reported a fiber intake that was three grams less per day compared to those who managed to avoid injuries.
Interestingly, the study observed that intake levels of protein, carbohydrates, alcohol, and calcium did not appear to influence the likelihood of sustaining an injury.
Erin Colebatch, a sports dietitian and researcher at UniSA, emphasizes that nutrition is integral to mitigating injury risk.
“Distance running is an engaging activity for numerous individuals, contributing to their fitness and health goals. However, approximately 50% of adult runners experience running-related injuries,” Colebatch notes.
“Nutrition is essential in optimizing athletic performance by delivering the necessary energy, recovery support, and injury prevention required for both endurance and comprehensive health.”
“Many long-distance runners tend to underestimate their energy requirements. Inadequate fueling can elevate their risk of injury,” Colebatch adds. “Acknowledging the influence of diet on injury chances can help in reducing them.”
Dr. Alison Hill, a senior researcher at UniSA, urges clinicians to assist female runners in meeting their energy and fat intake needs while advising all runners to enhance their fiber consumption.
“Insufficient energy intake leads to unmet bodily needs, potentially resulting in complications such as skeletal demineralization, loss of lean body mass, fatigue, and stress fractures over time,” Dr. Hill explains.
“While this study provides useful insights for runners across various levels, further investigation is essential to determine how these findings can be applied to a broader spectrum of athletic capabilities.”
Source
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