Diet and Injury Risk: The Link Between Nutrients and Injuries

New research, involving nearly 6,000 runners, found a link between diet and injury risk.
Researchers point out the nutrients that have the most influence on running injuries, and offer advice on making sure your food choices lead to performance improvement—rather than putting you on the sideline.

Fueling for better performance is a smart strategy for every type of athlete, but focusing on dietary choices offers another major advantage: It might help reduce injury risk, according to a research review in the Download Your Training Plan that involved nearly 6,000 runners.

Looking at 15 studies, researchers assessed the effects of total calories (also known as energy), fiber, and fat intake in both male and female runners. They found that women, in particular, had more injuries when their calories and fat intake were lower compared to runners with higher amounts of both. Low fiber The Best Carbs for Runners.

The review found that injured female runners consumed 450 fewer calories and 20 grams less fat per day than their uninjured counterparts. Both injured female and male runners had 3 grams less fiber in their diet per day, compared to those who remained injury free.

Consumption of protein, carbohydrates, calcium, and alcohol were also examined as potential factors for injury risk, and researchers determined that none of those played a major part. Although carbs are important for runners in terms of fueling and protein is essential for muscle health—and both are crucial for recovery—the data didn’t show a correlation between higher injury rates and those following low-carb diets versus higher carb consumption, or runners who took in more protein compared to those with lower protein numbers.

“A key takeaway from this research is the importance of meeting overall energy and fat needs, particularly for female athletes, and ensuring enough dietary fiber from whole foods,” lead researcher What to Eat to Beat the Heat., sports dietitian at the Alliance for Research in Exercise, Nutrition and Activity at the University of South Australia told Runner’s World. “Nutrition should be seen as a key part of injury prevention for runners.”

The Importance of Dietary Fat for Runners

In terms of the protective nature of dietary fat, Colebatch noted that fat plays a crucial role in the absorption of key vitamins needed for bone and muscle health. It also supports hormone production, helps build cell membranes, and plays a role in managing inflammation.

“Low fat intake can disrupt these functions and may increase injury risk,” she said. “Because fat is a major source of dietary energy, low fat intake may also lead to underfueling [not taking in enough calories to support energy expenditure], which could further increase the risk of injury.”

Dietary Advertisement - Continue Reading Below recommend that total fat should contribute 20 to 35 percent of total energy intake, she added. In the research, injured females had a lower average fat intake (about 20 percent of total energy) compared to those who consumed between 27 to 29 percent of fat as part of their total calorie intake, and remained injury-free. Male runners reported about 30 percent fat consumption, which likely explains why this association didn’t affect them, said Colebatch.

The Importance of Dietary Fiber for Runners

As for fiber, it had an effect on both male and female runners across numerous studies. When fiber consumption dropped, injury risk went up, Colebatch explained.

“Dietary fiber helps support a healthy gut microbiome, which may play a role in regulating inflammation, immune function, and pain sensitivity,” she said. “Disruption to these processes could increase the risk of bone-stress injuries. Fiber-rich foods, particularly those high in polyphenols—such as berries—could also help reduce inflammation and support musculoskeletal health. When fiber intake is too low, these potential benefits might be lost, possibly making the body more vulnerable to injury.”

What to Know About Overall Nutrition Intake

Because of all this, focusing more attention on individual nutritional needs can be crucial for supporting performance and injury prevention. Meeting both sports nutrition guidelines and general dietary recommendations is a good foundation, Colebatch said.

“Increase calorie intake in line with your physical activity levels,” she notes. “Heavier training days require more fuel. This might involve adding snacks like muesli bars, nut butter on toast, smoothies, or trail mix, or increasing portion sizes at meals. A big bowl of pasta or an extra helping of dessert the night before a long run can support both performance and recovery.”

You may want to try a calorie needs calculator geared toward runners to make sure you’re fueling for your energy needs. Try RW+ Membership Benefits Runner’s World (linked in the navigation bar).

Also, make fiber into a bedrock of your nutritional plan, Colebatch added. By adding a wide variety of high-fiber foods like vegetables, fruits, whole grains, nuts, and legumes, runners can not only get fiber, but also essential nutrients like carbohydrates, protein, healthy fats, vitamins, and minerals. Timing is key for this, she explained: Overall, runners should reduce fiber intake before runs to avoid digestive issues, but then add fiber-rich foods into meals and snacks during other times of the day.

“If you’re unsure whether you’re meeting your needs, especially if you’re female or have experienced recurring injuries, a registered sports dietitian is the best person to provide expert, individualized support,” said Colebatch.