A new systematic review and meta-analysis suggests that diet may play a role in injury risk for runners. 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.
What the study looked at
Researchers analyzed data from nearly 6,000 adult distance runners. They aimed to understand how diet and risk factors for disordered eating related to running-related injuries over time. The study 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.
Why low energy and fat could lead to injury
The study indicates that restricting calories or fat can have real tradeoffs, particularly for women. Calories provide the energy the body uses for muscle repair and hormone production. When a person consistently underfuels, the body may reduce functions like bone remodeling or reproductive hormone output. Both are important for long-term health and performance.
Fat is needed for the absorption of fat-soluble vitamins like D and K, the production of sex hormones, and regulating inflammation. Without enough fat, bones, muscles, and connective tissues may not get the nutrients or recovery support they need. The research also points to a connection between gut health, inflammation, 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 under constant physical stress.
What this means for runners and those increasing activity
The study reinforces a key concept in sports nutrition: when activity increases, nutritional needs also increase. For anyone training more, whether running longer distances, lifting heavier weights, or moving more throughout the week, calorie, fat, and fiber intake should rise accordingly. Without this adjustment, the risk of stress injuries, poor recovery, or long-term 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 may be enough to improve recovery and injury resilience.
What to eat for injury-resistant training
The study suggests focusing on balanced meals with whole foods and healthy fats. Ideas include adding avocado or nut butter to a post-run smoothie, snacking on trail mix with almonds, walnuts, and chia seeds, cooking vegetables in olive oil, adding beans, lentils, or farro to salads for fiber, and choosing hearty whole grains like oats, quinoa, and brown rice.
The research shows that nutrition is not just fuel. It is a foundation that helps protect the body from injury. Whether a person is a seasoned athlete or just starting to move more regularly, eating enough to support activity is important. The study’s authors suggest checking in with oneself: Am I nourishing my body well enough to keep up and recover? Good nutrition is part of the plan for staying strong and injury-free.
