Study points indicate that more fat and fiber could prevent running injuries

According to an estimate, up to 80% of the long -distance runners and 44% of short -distance runners experience at least one injury. However, a recently carried out study suggests that what you eat could prevent these tribes and sprains.

For the study, published in the Journal of Science and Medicine in SportScientists checked more than a dozen earlier papers, including data on almost 6,000 distance runners. They discovered that the amount of fat, calories and fibers could play a role in the risk of injury.

“Running injuries are common,” said Erin Colebatch, an accredited nutritionist and master candidate at the University of South Australia. “While an earlier violation is the strongest risk factor, the cause of running injuries is probably multifactorial.”

The study shows that the way in which athletes are of importance is important, Colebatch continued and that “nutrition should be regarded as an important part of injury prevention for runners”.

The authors found that some systematic checks examined the connection between running injuries and nutrition. However, they are about a decade old, not only concentrated on dietary factors and included only a few studies that follow the participants over time.

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

Researchers combed 15 studies for their new analysis that revealed several important results:

• Injured runners consumed 449 fewer calories and 20 less gram fat daily than their colleagues, who did not develop any injuries.
• For female runners, eating less calories and less fat was associated with a higher risk of general and bone stress violations.
• Runners with injuries had three fiber diet a few gram fibers a day compared to those who remained without injury.

Interestingly, the consumption of protein, alcohol, carbohydrates and calcium had no influence on the risk of injury.

The strength of this study is that “she was able to bring the results together so much data and draw conclusions,” said Sarah Merrill, MD, the medical director of the Scripps Ranch Family Medicine Clinic at the University of California in San Diego. “It enables us to understand the data in a new way and hopefully to make changes to how we have changed athletes in training and avoiding injuries.”

Yasi Ansari, MS, RDN, CSSD, a high -ranking nutritionist for the UCLA Health Santa Monica, added: “This study helps to close a locksmith by identifying the nutritional patterns associated with the risk of injuries and causing the role of adequate nutrition to prevent injuries, health of runs and for easy research needs.”

However, the paper had remarkable disadvantages. The studies that were based were only in English, and some were based on self -reported nutritional data that are notoriously inaccurate. In addition, the variability of the definitions of injury, the study populations and the evaluation of the diet “difficult to compare results across studies or to draw conclusions,” said Colebatch.

For example, the analysis of the risk of bone stress violations focused on elite boys' athletes with young adults, while general studies in connection with ongoing injuries focused on leisure runners.

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

According to Merrill, it makes sense that not enough fat or calories can increase the risk of injury by running.

Runners tend to have fewer muscle masses and overall excess fat for the body, “to withdraw in an energy deficit situation,” she said. “If a runner's body tries to repair muscles but do not have enough food from food, it can take delay to take nutrients from the bones, which leads to injuries.”

In particular, fat is crucial for the absorption of important vitamins that promote the health of bones and muscles, added Colebatch. “It also supports hormone production, helps build cell membranes and plays a role in the treatment of inflammation,” she said. “Low fat intake can disturb these functions and increase the risk of injury.”

The consumption of appropriate dietary fiber can also lead to less inflammation by supporting the intestinal microbioma, which lives in its intestine living ecosystem of bacteria, said Colebatch. A balanced microbiome could also support immune function and regulate the sensitivity to pain, he added. “A disturbance of these processes could increase the risk of bone stress violations.”

In addition, people who consume more fiber eat more polyphenols that are contained in food such as berries that reduce the inflammation and support the health of the musculoskeletal system.

Nutrition is only a factor that contributes to the risk of injury in connection with a term. However, experts say that it is still worth thinking about whether they want to prioritize security.

The food enough to support your training is always a good idea, Ansari emphasized.

“Goal for balanced meals that include enough calories, healthy fats, fiber -rich carbohydrates such as fruits and whole grain foods as well as adequate protein to support proper recovery, which in return can also reduce the risk of injuries,” she recommended that dietary supplements can help fill all nutritional gaps.

Merrill said that runners who want to increase their mileage should consider how the additional training affects their energy balance. You may need to increase fiber and healthy fats from food such as nuts and avocados.

The American Sports and Performance Dietitian Association says that the nutrient needs vary depending on the targets and activity level of a runner, however, it recommends that 50% to 65% of daily calories from carbohydrates, 20% to 35% to 20% come from protein. A good rule of thumb is that a mile running burns 100 calories.

Nevertheless, it is worth consulting a medical specialist who can help you develop a nutrition schedule that makes up your activity level and lifestyle, Ansari emphasized.

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