Why Athletes Should be Taking Probiotics – The Science Explained
When it comes to improving athletic performance, most athletes focus on diet, exercise, and hydration. However, recent research has shown that optimizing gut health can also have a significant impact. One way to improve gut health is by taking probiotics.
What are Probiotics?
Probiotics are live microorganisms that are beneficial to our health. They are often referred to as “friendly” bacteria because they help keep our gut microbiome in balance. Probiotics can be found in some foods, such as yogurt, kefir, and sauerkraut, or taken in supplement form.
How do Probiotics Improve Athletic Performance?
Intense exercise can cause stress on the body, including the gut. This stress can lead to inflammation, immune dysfunction, and altered gut function. Probiotics have been shown to help improve several aspects of athletic performance by:
- Reducing inflammation: Probiotics can help reduce inflammation in the gut and throughout the body. This can result in better muscle recovery and decreased risk of injury.
- Boosting immunity: Probiotics can improve immune function, which can help athletes stay healthy and avoid illness that might interfere with training and competition.
- Improving nutrient absorption: The gut microbiome plays an important role in nutrient absorption. Probiotics can help ensure that athletes are getting all the nutrients they need from their diet.
- Reducing gastrointestinal distress: Probiotics can help alleviate symptoms of gastrointestinal distress, such as bloating, gas, and diarrhea.
Which Probiotic Strains are Best for Athletes?
Not all probiotic strains are created equal. Some may be better suited to athletes than others. Here are a few probiotic strains that have been found to be beneficial for athletes:
- Lactobacillus acidophilus: This strain can help reduce muscle damage and inflammation after intense exercise.
- Bifidobacterium bifidum: This strain can help improve immune function and reduce symptoms of gastrointestinal distress.
- Lactobacillus plantarum: This strain can help improve nutrient absorption and reduce inflammation.
When Should Athletes Take Probiotics?
The timing of probiotic supplementation may also be important for athletes. One study found that taking probiotics before exercise can help reduce inflammation and muscle damage. Another study found that taking probiotics after exercise can help improve recovery and reduce symptoms of gastrointestinal distress.
Conclusion
Optimizing gut health can have a significant impact on athletic performance. Taking probiotics is one way to improve gut health and support overall health and well-being. By reducing inflammation, boosting immunity, improving nutrient absorption, and reducing gastrointestinal distress, probiotics can help athletes perform at their best.
