More than personal best at risk if women athletes don’t eat right

Good nutrition by athletes doesn’t only play a role in sports performance, it can also prevent injury.

That’s one of the surprising findings of new research from sports dietitian and University of South Australia researcher, Erin Colebatch, who says her recent systematic review totalling 6,000 runners shows nutrition plays a crucial role in reducing injury risk.

Particularly in women.

The systematic review and meta-analyses of 15 studies (and 5,942 runners), examined the link between diet and exercise-related injury among adult distance runners. The study also found that a low-fibre diet increased the likelihood of bone stress injuries in runners.

Lower energy and fat intakes were also strongly associated with a higher risk of injury in female runners, while low fibre intake heightened bone stress injury risk for both sexes.

Specifically, injured female runners consumed 450 fewer calories (~1900kJ) and 20g less fat per day than uninjured counterparts. Both injured female and male runners had 3g less fibre in their diet per day, compared to those who remained injury free.

Interestingly, runners’ intakes of protein, carbohydrates, alcohol, and calcium, did not influence injury risk.

Colebatch, who is a runner herself, told Cosmos that the finding of lower energy intake in injured versus uninjured female runners is in-line with a growing body of research on the implications of underfueling in athletes.

But, she says, the finding of lower fat intake in injured versus uninjured runners was somewhat surprising, as this has not been commonly reported in the literature.

The review doesn’t provide conclusions about the reason for this, but Colebatch speculates that female runners may have lower energy and fat intakes due to intentional dietary restriction to manage weight or body composition.

“This could be related to body image concerns or the belief that being leaner/lighter will improve performance.

“Runners can experience appetite suppression after intense training, which may also contribute to lower energy and fat intake. They might also restrict intake in an attempt to manage gastrointestinal issues day-day and/or during training.”

Colebatch urges athletes to seek the best advice.

“Women need to have an understanding of the nutritional requirements for their sport, and the support to maintain adequate intake,” she says.

“The Australian Institute of Sport has some excellent resources to assist female athletes in fuelling correctly. An accredited sports dietitian is the go-to professional for individualised dietary advice for optimal health and performance.”

The answer for all runners who want to avoid injury is not as simple as changing diet.

“Runners need to understand their current dietary fibre intake, and how this compares to recommendations,” says Colebatch.

“Too little may increase risk of running-related injury, however excessive intakes may contribute to underfuelling due to the satiating nature of high fibre foods.

“The Australian Dietary Guidelines are a great starting point for understanding recommend intakes of core food groups – meeting these recommendations can support adequate fibre intake.

“Fruit, vegetables, wholegrain breads and cereals, nuts and legumes are a much better option than fibre supplements. These foods provide dietary fibre alongside other important nutrients, like carbohydrates, protein, healthy fats, vitamins, minerals and antioxidants.

“I believe the term ‘athlete’ applies to anyone who participates in sport, no matter their age or ability.

“Through my studies, professional experience, and years of running, I firmly believe in the importance of good nutrition, not only for optimising performance, but also for being a strong and resilient athlete.

“I am mindful to maintain a diet that incorporates plenty of variety from core food groups.

“I increase my energy intake on more active days to support my performance and recovery. This may mean extra snacks, like muesli bars, nuts or sandwiches, increased portion sizes at meals or nutritious drinks like smoothies. A big bowl of pasta or extra helping of dessert is something I look forward to the night prior to my Sunday long runs!”

The paper, “Diet, risk of disordered eating and running related injuries in adult distance runners: A systematic review…” is published in ScienceDirect.

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