Sufficient Kalori Intake Can Prevent Injuries When Running

JAKARTA - Ensuring that the body gets enough calories can be an effective way to prevent injury while running. Lack of energy due to inadequate intake can disrupt the muscle recovery process, damage bone tissue, and ultimately increase the risk of injury.

A study published in the Journal of Science and Medicine in Sport shows a relationship between runners' diet and injury risk. The study analyzed nearly 6,000 long-range runners and found that calorie, fat, and fiber intake played an important role in maintaining fitness and preventing injury.

"The way athletes refuel their bodies is very important," said Erin Colebatch, accredited nutritionist and master candidate at the University of South Australia, as quoted from Health. He emphasized that nutrition needs to be seen as an integral part of injury prevention strategies.

In the meta-analysis of 15 studies, it was found that female runners who suffered an average injury consumed 449 calories and 20 grams of fat less daily than those who were not injured. In particular, low calorie and fat intake in women is associated with an increased risk of general injury and injury due to bone stress.

In addition, the injured runner also has a lower daily fiber intake of about three grams less compared to the injuryless runner. Meanwhile, consuming carbohydrates, protein, alcohol, and calcium is not found to have a significant impact on the risk of injury.

"This study fills an important gap by identifying a diet related to injury and highlighting the importance of adequate nutritional intake to maintain the health of runners," said Yasi Ansari, MS, RDN, CSSD, senior nutritionist at UCLA Health Santa Monica.

Dr. Sarah Merrill, medical director at the Scrips Ranch Family Medicine Clinic, University of California San Diego, also reminded that when the body lacks nutrients, it will start taking energy from muscle and bone reserves. If the runner's body tries to repair muscles but doesn't get enough nutrients from food, the body will take nutrients from the bone, which causes injury," he explained.

Fat is one of the important components in this process. Colebatch adds fat supports the absorption of vitamins important for bone and muscle, plays a role in the formation of hormones, building cell membranes, and regulating inflammation in the body.

No less important, food fiber also plays a role in reducing inflammation through its support for intestinal microbiomes. Healthy Microbiomes support the immune system and can affect the sensitivity to pain,' explains Colebatch. Insulation in this system can increase the risk of injury due to bone pressure.

Furthermore, high fiber intake is often related to the consumption of compound polyphenols rich foods found in berries and vegetables which are known to help reduce inflammation and support muscle and bone health.

For this reason, Ansari suggested that runners choose a balanced diet that includes sufficient calories, healthy fats, fiber-rich carbohydrates from fruits and seeds, as well as adequate amounts of protein. Supplement can be used when necessary to cover the lack of nutrients, he added.

As a guide, the Association of American Sports and Performance Experts recommends that runners get 50'65% calories from carbohydrates, 20'35% from fat, and 10'20% from protein, depending on individual levels of activity and purpose.