Nutrition is one of the fundamental pillars to prevent injuries in different sports but especially in runners since they present a greater risk of muscle, bone and joint injuries due to their weekly training volume and the impact of running.
General Nutritional Strategies for Injury Prevention
To prevent injuries, it is essential to maintain an adequate overall diet. In this sense, a low energy availability (a concept mentioned in a previous article) should be avoided, which allows maintaining an adequate exercise load and avoiding the risk of muscle and bone injuries [1]. It is also relevant to keep in mind that maintaining adequate body composition can be helpful in the prevention of injuries (e.g., lower fat mass and adequate muscle mass), along with adequate strength training that supports the muscular demands of running [2].
On the other hand, we should avoid a reduction in carbohydrate intake. Carbohydrates are the main source of energy during exercise, ensuring adequate glycogen stores, delaying fatigue during the race and avoiding biomechanical alterations due to fatigue that can increase the risk of injury. In this sense, we must ingest a sufficient amount of carbohydrates, before, during and after the races (link) [3].
In addition, adequate hydration must be maintained both before and during races. Dehydration affects performance and can contribute to premature fatigue and increase the rate of injury (cramps, heat stroke, decreased concentration) [4]. Therefore, carrying out an adequate hydration protocol around the races is of great importance (link).
Another of the fundamental strategies for the prevention of injuries is adequate post-race recovery, since this adequate recovery will allow you to carry out subsequent races or training sessions in better conditions. This should be done with corresponding carbohydrate, protein, and fluid intake to optimize recovery [3]. And of course with adequate rest (link).
Nutrients relevant in injury prevention and management
In addition to the general nutritional recommendations, there are certain nutrients of interest in which we can pay attention in this situation.
Fatty acids omega-3 can reduce inflammation and muscle damage after exercise. In addition, higher consumption of these fatty acids is associated with a lower risk of overuse injuries in runners and could help mitigate muscle loss during periods of forced inactivity (link) [5,6].
On the other hand, creatine could also be useful in these situations as it helps maintain strength and muscle mass, and promotes adequate recovery and can indirectly influence the risk of injury [6,7].
An adequate intake of antioxidants protects cells from oxidative stress from intense exercise. In this sense, adequate levels of antioxidants can improve recovery and probably reduce muscle damage after intense exercise sessions [6,7]. Therefore, maintaining an adequate intake of these micronutrients will be essential for the prevention of injuries, and some supplements can be used during phases of higher training volume or competition.
Vitamin D is a micronutrient that influences muscle function. In this regard, inadequate circulating levels of vitamin D have been associated with increased risk of injury and reduced muscle performance [6]. Therefore, the main recommendation is to periodically and routinely monitor vitamin D levels in the blood, and if levels are low, use supplementation to bring them into the optimal range.
Finally, sufficient amounts of other nutrients with essential functions for the body should be ingested to prevent possible deficiencies that affect the ability to run and therefore the risk of injury. In this sense, an adequate intake of calcium, magnesium and vitamin D should be maintained (maintenance of adequate bone mineral density), sodium intake during exercise (prevention of hyponatremia), iron (prevention of anemia and fatigue during exercise), and vitamin K (incorporation of calcium into bone) among others [3,6].
Conclusion
In conclusion, adequate nutrition in terms of energy, macronutrients, micronutrients and hydration can be essential for the prevention of injuries in runners.
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AUTHOR
Lucas Jurado Fasoli – Doctor of Biomedicine (UGR). Dietitian-Nutritionist. Researcher at the Joint University Institute of Sport and Health and Assistant Professor in the Department of Physiology, University of Granada.
References
[1] Mountjoy M, Sundgot-Borgen J, Burke L, Carter S, Constantini N, Lebrun C, et al. The IOC consensus statement: Beyond the Female Athlete Triad-Relative Energy Deficiency in Sport (RED-S). Br J Sports Med 2014;48:491–7. https://doi.org/10.1136/bjsports-2014-093502.
[2] Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. Br J Sports Med 2014;48:871–7. https://doi.org/10.1136/bjsports-2013-092538.
[3] Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet 2016;116:501–28. https://doi.org/10.1016/j.jand.2015.12.006.
[4] Casa DJ, Armstrong LE, Hillman SK, Montain SJ, Reiff R V, Rich BS, et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. J Athl Train 2000;35:212–24.
[5] Medoro A, Buonsenso A, Centorbi M, Calcagno G, Scapagnini G, Fiorilli G, et al. Omega-3 index as a sport biomarker: implications for cardiovascular health, injury prevention, and athletic performance. J Funct Morphol Kinesiol 2024;9:91.
[6] Close GL, Baar K, Sale C, Bermon S. Nutrition for the prevention and treatment of injuries in track and field athletes. Int J Sport Nutr Exerc Metab 2019;29:189–97. https://doi.org/10.1123/ijsnem.2018-0290.
[7] Turnagöl HH, Koşar ŞN, Güzel Y, Aktitiz S, Atakan MM. Nutritional considerations for injury prevention and recovery in combat sports. Nutrients 2021;14:53.
