The study points suggest that more fat and fiber could prevent racing injuries

According to an estimate, up to 80% of long -distance runners and 44% of short distance runners undergo at least one injury. But a recent study suggests that what you eat could prevent these strains and sprains.

For the study, published in the Journal of Science and Medicine in SportScientists have examined more than a dozen previous articles, including data on nearly 6,000 distance runners. They discovered that the amount of fat, calories and consumed fibers could all play a role in the risk of injury.

“Race -related injuries are common,” said the study author Erin ColebatchAn accredited dietitian and a master's candidate at the University of South Australia. “Although an anterior injury is the strongest risk factor, the cause of racing injuries is probably multifactorial.”

The study shows that the way in which athletes feed their importance, Colebatch has continued and that “nutrition should be considered as a key element in injury prevention for runners”.

The authors noted that some systematic journals examined the link between injury management and diet. However, they have about a decade, do not focus only on food factors and included some studies that follow the participants over time.

“With so few high quality evidence, an updated exam was clearly necessary,” said Colebatch Health.

Researchers have painted 15 studies for their new analysis, which revealed several key results:

• The injured runners consumed 449 calories less and 20 grams of less fat per day than their peers who have not developed injuries.
• For runners, consumption of less calories and less fat was linked to a higher risk of general injury and bone stress.
• The runners suffering from injuries had three grams of less fibers in their diet per day compared to those who remained without injuries.

Interestingly, the consumption of proteins, alcohol, carbohydrates and calcium had no impact on the risk of injury.

The strength of this study is that it “was able to bring together the results of so much data and draw conclusions,” said Sarah Merrill, MDThe medical director of the Family Medicine Clinic Scripps Ranch at the University of California in San Diego. “This allows us to understand the data in a new way and, hope to make changes in the way we educate athletes to train and avoid injuries.”

Added Yasi Ansari, MS, RDN, CSSDA senior dietnison for the UCLA Health Santa Monica: “This study helps to fill a key gap by identifying food models related to the risk of injury and emphasizing the role of adequate nutrition in injury prevention, the health of runners and the highlighting of future research needs.”

However, the newspaper had notable drawbacks. The studies on which they relying were only in English, and some relied on self -depressed food data, which is notoriously inaccurate. In addition, the variability in injury definitions, study populations and the way diets have been evaluated “have made it difficult to compare the results between studies or draw conclusions,” said Colebatch.

For example, analysis of the risk of bone stress injury was focused on young elite adult athletes, while general studies on racing injuries have focused on recreational runners.

Future research should include “long -term and high -quality prospective studies using standardized injury definitions and validated tools” to assess the diet, said Colebatch.

According to Merrill, it is logical that not consuming enough fats or calories can increase the risk of injury of the race.

The runners tend to have less muscle mass and the overall excess of body fat “to be drawn in a situation of energy deficit”, she explained. “If the body of a runner tries to repair the muscles but does not have enough nutrition from food, he can be lacking to take nutrients from the bones, which causes injuries.”

Fat, in particular, is crucial to absorb key vitamins that promote the health of bones and muscles, added Colebatch. “He also supports the production of hormones, helps to build cell membranes and plays a role in the management of inflammation,” she said. “Low fat intake can disrupt these functions and can increase the risk of injury.”

The consumption of adequate dietary fibers can also lead to less inflammation by helping to support the intestinal microbiome, the ecosystem of bacteria living in your intestines, said Colebatch. A balanced microbiome could also support immune function and regulate pain sensitivity, he added. “Disrupting these processes could increase the risk of bone stress injuries.”

In addition, people who consume more fibers probably eat more polyphenols, found in foods such as berries, which can reduce inflammation and support musculoskeletal health, she added.

The diet is only a factor contributing to the risk of injury related to the race, but the experts say that it is always worth it to be considered if you want to prioritize security.

Eating enough to support your training is always a good idea, said Ansari.

“Aim for balanced meals that include enough calories, healthy fats, carbohydrates rich in fiber such as fruit and whole grain foods, and adequate proteins to support an appropriate recovery which, in return, can also reduce the risk of injury,” she recommended that supplements can help fill the nutritional gaps.

Merrill said runners trying to increase their mileage should consider how additional training will affect their energy balance. They may need to stimulate healthy fibers and fats from food such as nuts and avocados.

The American Sports and Performance Dietitians Association says that nutrient needs vary according to the objectives and activities of a runner, but recommends that 50% to 65% of daily calories come from carbohydrates, from 20% to 35% of fat and from 10% to 20% of proteins. A good golden rule is that a mile to run burns 100 calories.

However, it is worth consulting a healthcare professional who can help you develop a nutritional game plan that explains your activity and lifestyle, Ansari said.

“Nutrition plays a powerful role not only in performance, but also in long-term health and well-being,” she said.