As athletes increase their training intensity, a new study suggests that diet may play a larger role in injury prevention than previously understood. A systematic review and meta-analysis found that runners, particularly women, who consumed fewer calories, less fat, and less fiber were more likely to suffer injuries, including bone stress injuries.
The study analyzed data from nearly 6,000 adult distance runners. Researchers examined how diet and risk factors for disordered eating contributed to running-related injuries over time.
Three key dietary factors set injured runners apart from those who stayed injury-free. Injured female runners consumed about 300 to 450 fewer calories per day. 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.
Calories are the currency the body uses to power muscle repair and hormone production. When an athlete consistently underfuels, the body may cut back on functions like bone remodeling or reproductive hormone output. Fat is needed for the absorption of fat-soluble vitamins, such as D and K, the production of sex hormones, and regulating inflammation. Without enough fat, bones, muscles, and connective tissues may not receive the nutrients or recovery support they need.
The study also highlights the connection between gut health, inflammation, and musculoskeletal health. Fiber-rich diets support a healthy gut microbiome, which may play a role in injury prevention and healing. This is especially important for endurance athletes whose bodies are under constant physical stress.
What this means for athletes
The research reinforces a key concept in sports nutrition: when activity increases, nutritional needs also increase. Athletes who are training more, whether logging longer runs, lifting heavier, or moving more throughout the week, should raise their calorie, fat, and fiber intake accordingly. Otherwise, they may increase their risk of stress injuries, poor recovery, or long-term hormonal disruptions.
The difference in intake between injured and uninjured runners was 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.
To meet these needs, athletes can focus on building balanced meals around whole foods and healthy fats. 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, and choosing whole grains like oats and brown rice are simple ways to increase intake.
This research shows that nutrition is not just fuel. It is the 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 essential.
