The amount of fat, calories, and fibre consumed by runners plays an important role in injury risk
More than 80 per cent of those who regularly run experience at least one injury, according to studies. However, experts believe it can be avoided by taking care of your diet. What you eat may prevent those strains and sprains.
Recent research, published in the Journal of Science and Medicine in Sport, in which scientists reviewed more than a dozen previous papers, which included data on nearly 6,000 distance runners, discovered that the amount of fat, calories, and fibre consumed by runners plays an important role in injury risk.
“Running-related injuries are common,” said Dr. Erin Colebatch, study author and accredited dietitian at the University of South Australia. “While a previous injury is the strongest risk factor, the cause of running injuries is likely multifactorial,” she added.
How does diet play a role in reducing injuries?
According to Dr. Colebatch, nutrition should be seen as a key part of injury prevention for runners. What they eat, how much they eat, and the kind of nutrients involved in the diet are all important facts that lead to reducing or increasing the risk of injuries.
An old study reviewed by scientists says injured female runners were consuming around 450 fewer calories and 20 fewer grams of fat daily than their peers who did not develop injuries. Similarly, another study said that for female runners, consuming fewer calories and less fat was linked to a higher risk of general and bone-stress injuries.
Runners with injuries had three fewer grams of fibre in their diet every day as compared to those who remained injury-free. Interestingly, consumption of protein, alcohol, carbohydrates, and calcium did not have any bearing on the risk of injury.
What should you eat to prevent injuries?
Even though your daily diet is a major factor contributing to the risk of a running-related injury, experts believe you must also prioritise safety. Eating nutritious food can support your training. According to nutritionists, always aim for balanced food which includes enough calories, healthy fats, fibre-rich carbs like fruits and whole grain foods, and adequate protein to support proper recovery.
If you are a seasoned runner looking to increase your mileage, you should consider how the extra training will affect your energy balance. You may also need to boost fibre and healthy fats from foods like nuts and avocados.
According to the American Sports and Performance Dietitians Association, around 50-65 per cent of daily calories should come from carbohydrates, 20-35 per cent from fat, and 10-20 per cent from protein.
Still, it is also important to consult a medical professional who can help you develop a nutritional game plan that accounts for your level of activity and lifestyle.
Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.
