Breaking Down the Science: The Effects of Probiotics on Athletic Performance
As an athlete, you’re always looking for ways to enhance your performance. You train hard and fuel your body with the right nutrients to fuel your workouts and competitions.
But have you ever considered the role of your gut health on your athletic performance? Recent research suggests that probiotics – the “good” bacteria in your gut – could have a significant impact on your athletic abilities.
What are Probiotics?
Probiotics are living microorganisms that, when ingested in adequate amounts, improve the health of your gut microbiome. They’re often called “good” or “friendly” bacteria because they help balance the bacteria in your gut.
Probiotics can be found in certain foods or taken as supplements. Common probiotic-rich foods include yogurt, kefir, sauerkraut, and kimchi.
How Probiotics Affect Athletic Performance
Studies have shown that probiotics can improve athletic performance in a few different ways:
Improved Nutrient Absorption
Your gut microbiome plays a crucial role in digesting and absorbing nutrients from your food. Probiotics can help improve the absorption of key nutrients, such as carbohydrates and proteins, which are essential for fueling your workouts and recovery.
Reduced Inflammation
Inflammation is a natural response to intense exercise, but too much inflammation can lead to muscle damage and slower recovery times. Probiotics have been shown to help reduce inflammation, which can improve recovery and overall performance.
Enhanced Immunity
Intense exercise can put stress on your immune system, making you more susceptible to sickness and infection. Probiotics have been shown to help enhance immunity, which can reduce the risk of illness and keep you performing at your best.
Choosing the Right Probiotic
While probiotics have shown to be beneficial for athletic performance, not all probiotics are created equal. When choosing a probiotic, it’s important to consider:
Strain
There are many different strains of probiotics, and each strain has different benefits. For example, Lactobacillus acidophilus has been shown to improve digestion, while Bifidobacterium bifidum can enhance immunity.
CFUs
CFUs, or colony-forming units, refer to the number of live bacteria in a probiotic supplement. Higher CFUs do not necessarily mean a better product, but it’s important to choose a supplement with an adequate number of live bacteria.
Formulation
Probiotics can come in various forms, including capsules, powders, and drinks. Choose a form that is convenient for you and fits into your routine.
Conclusion
Probiotics may seem like a trendy health supplement, but their impact on athletic performance should not be overlooked. By improving nutrient absorption, reducing inflammation, and enhancing immunity, probiotics could give athletes the edge they need to reach their full potential.
Sources:
- Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Calder, P. C. (2014). Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature reviews Gastroenterology & hepatology, 11(8), 506-514.
- “Benefit of Probiotics on Athletic Performance.” Mushroom Wisdom. https://www.mushroomwisdom.com/blogs/blog/benefit-of-probiotics-on-athletic-performance.
- Evidence-Based Health Benefits of Probiotics.” Healthline. https://www.healthline.com/nutrition/8-health-benefits-of-probiotics#section6.
