A new systematic review and meta-analysis suggests that what runners eat may play a role in their risk of injury. The study found that runners, especially women, who consumed fewer calories, less fat, and less fiber were more likely to experience injuries, including bone stress injuries.
The research analyzed data from nearly 6,000 adult distance runners. The goal was to understand how diet and risk factors for disordered eating affected running-related injuries over time. Researchers identified three key dietary differences between injured and uninjured runners.
Injured female runners consumed about 300 to 450 fewer calories per day than those who remained injury-free. They also ate about 20 grams less fat per day on average. Runners of all genders with lower daily fiber intake, around 3 grams less, had a higher risk of injury.
The study points to the role of energy and fat in injury risk. Calories fuel muscle repair and hormone production. When someone consistently underfuels, the body may reduce functions like bone remodeling or reproductive hormone output. Fat is needed to absorb vitamins like D and K, produce sex hormones, and regulate inflammation. Without enough fat, bones, muscles, and connective tissues may not get the support they need for recovery.
The findings also highlight a connection between gut health and musculoskeletal health. Fiber-rich diets support a healthy gut microbiome, which may help with injury prevention and healing. This is especially relevant for endurance athletes whose bodies are under constant physical stress.
The study reinforces a key point in sports nutrition: when activity levels increase, nutritional needs also rise. For anyone training more, whether running longer, lifting heavier, or moving more throughout the week, calorie, fat, and fiber intake should increase accordingly. Without this adjustment, the risk of stress injuries, poor recovery, or hormonal disruptions may increase.
The difference in intake between injured and uninjured runners was relatively small. A few hundred calories, an extra tablespoon of olive oil, or a serving of berries and beans could be enough to improve recovery and injury resilience.
Meeting these needs does not require a complicated meal plan. Building balanced meals around whole foods and healthy fats is a practical approach. Examples include adding avocado or nut butter to a post-run smoothie, snacking on trail mix with almonds and walnuts, cooking vegetables in olive oil, adding beans or lentils to salads for fiber, and choosing whole grains like oats and quinoa.
The research suggests that nutrition is not just fuel but a foundation that helps protect the body from injury. For both seasoned athletes and those starting a new routine, eating enough to support activity is important for staying strong and injury-free.
