Probiotics and exercise: How they interact to improve your fitness routine
If you’re like most people, you probably think of probiotics as a digestive aid. But did you know that these “good” bacteria can help improve your fitness routine too? Here’s what you need to know:
The benefits of probiotics for exercise
Probiotics can help boost your workout results in a number of ways:
1. Improved nutrient absorption
Probiotics help keep your gut healthy, allowing your body to better absorb the nutrients from the food you eat. This means you’re getting the most out of your meals, which is especially important when you’re trying to build muscle or improve your endurance.
2. Reduced inflammation
During exercise, your body experiences inflammation as a natural response to stress. However, chronic inflammation can interfere with your progress and leave you feeling fatigued. Probiotics can help reduce inflammation by supporting your immune system and promoting the growth of anti-inflammatory bacteria in your gut.
3. Enhanced recovery
Probiotics have been shown to improve recovery time following exercise. One study found that athletes taking a probiotic supplement experienced less muscle damage and soreness after a workout compared to those taking a placebo.
The best probiotics for exercise
Not all probiotics are created equal, so it’s important to choose the right strains for your fitness goals. Here are a few options to consider:
1. Lactobacillus acidophilus
This strain has been shown to improve digestion and boost immunity, making it a great choice for athletes. It’s also been linked to better nutrient absorption and reduced inflammation.
2. Bifidobacterium bifidum
This strain is known for its ability to improve gut health and support immune function. It’s also been shown to reduce inflammation and alleviate symptoms of allergies.
3. Lactobacillus plantarum
This strain has been shown to reduce muscle damage and improve endurance in athletes. It’s also been linked to reduced inflammation and improved gut health.
How to get more probiotics in your diet
The easiest way to get more probiotics in your diet is by taking a daily supplement. Look for a probiotic with a high CFU (colony-forming unit) count and a variety of strains. You can also get probiotics from fermented foods like:
- Yogurt
- Kefir
- Sauerkraut
- Miso
- Kimchi
When choosing fermented foods, look for options without added sugars or preservatives.
The bottom line
Probiotics can be a valuable addition to your fitness routine, helping to improve nutrient absorption, reduce inflammation, and enhance recovery. Incorporate probiotic-rich foods into your diet and consider adding a daily supplement to maximize the benefits.
