Gut Health, Probiotics and Exercise Performance
An increasing number of robust studies have demonstrated that a healthy gut is vital for strength and exercise performance and that a well made lactobacillus probiotic can support strategies to improve gut health, help people enjoy exercise more efficiently leading to better performance and safely.
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Why a healthy gut microbiome is important when exercising
Nutrition and energy formation: The gut is central to how the body absorbs and utilizes nutrients. such as carbohydrates, proteins, fats, vitamins, and minerals which are essential to fuel training, support muscle repair, sustain energy levels and reduce the risk of fatigue during and after exercise.
Immunity and exercise: An efficient immune function is especially important for people who place high physical stress on their bodies. Intense or prolonged exercise can temporarily suppress immunity, increasing susceptibility to colds and flu which cause training interruptions infection.
Inflammation and exercise: Poor gut health contribute to chronic low-grade inflammation, which may impair muscle recovery, increase soreness, and elevate injury risk.
Gut health and motivation to train: Poor gut health can affect mood, focus, and stress management. These psychological factors are critical to encourage and motivate people to start exercising and maintain training programmes.
Joints muscle and tendon recovery: Although exercise and stretching support long-term joint health, joint stiffness after exercise can last for several days preventing retraining. Having good gut health as well as a good intake of phytochemical rich foods can down grade excess inflammation and improve recovery.
Oxidative damage: After strenuous exercise, excessive quantities of harmful reactive oxygen species (ROS) can overwhelm antioxidant enzyme capacity, and a state of tissue-damaging oxidative stress can occur. In response to this temporary state, an adaptive up-regulation of antioxidant genes occurs, which results in greater production of anti-oxidant enzymes but poor gut health or lack of intake of phytochemical rich foods can delay this process. This not only accelerates recovery after exercise but also increases their defence against environmental and ingested oxidising carcinogens.
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Tips to improve gut health when exercising?
Eat a varied and balanced diet: A diverse diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the nutrients and fibers that the gut microbiota needs to thrive. Avoid processed foods, sugary drinks, and excessive alcohol, which can disrupt the gut microbiota and promote inflammation..read more
Eat foods with health bacteria: Some foods are naturally rich in probiotic bacteria such as kimchi, kefir and sauerkraut. Try to eat one or more of these every day…read more
Stay hydrated: Drinking enough water can help maintain digestive health and prevent constipation, which can lead to bloating, discomfort, and reduced performance. Athletes should aim to drink at least 2-3 liters of water per day, and more if they sweat heavily or exercise in hot conditions.
Manage stress: Stress can affect gut health by altering the gut microbiota, increasing inflammation, and impairing immune function. Athletes should practice stress-management techniques such as meditation, yoga, or deep breathing, and prioritise rest and recovery.
The role for Probiotic supplements
Numerous robust studies have demonstrated that a well made probiotic can aid a healthy diet and help people exercise more efficiently and safely. Most athletes and professional sports men and women take a probiotic supplements. Several studies have investigated the effects of probiotics on exercise performance and recovery, with mixed results:
Improved endurance: Some studies have suggested that probiotics may enhance endurance performance by improving energy metabolism and reducing fatigue. For example, a study published in the International Journal of Sports Nutrition and Exercise Metabolism found that athletes who consumed a probiotic supplement including Lactobacillus acidophilus, for four weeks had a significant increase in time to exhaustion compared to a placebo group.
Improved recovery: Probiotics may also aid in recovery by reducing muscle damage, soreness, and oxidative stress. For example, a study published in the Journal of Science and Medicine in Sport found that a probiotic supplement containing Lactobacillus rhamnosus reduced muscle soreness and improved muscle function in rugby players following a match. Similarly, a study published in the Journal of the International Society of Sports Nutrition found that a probiotic supplement containing Lactobacillus casei improved recovery time and immune function in endurance runners following a marathon.
Not all all probiotics are the same however, most of the evidence comes from lactobacillus blend such as those contained in Yourgutplus.
A major UK study has reported that evaluated the 5 lactobacillus strains in yourgutplus in combination with the phytochemical rich supplement YourPhyto significantly improved a marker of fittness called grip strength. This study was one of the first in the World which evaluated the benefits a dietary intervention that harnessed the synergy between phytochemical rich foods and probiotic lactobacillus and has been widely reported internationally.
Grip strength is a quick cheap, practical tool and reliable why to monitor overall physical fitness. On top of this there is remarkably strong data to show it correlates with testosterone levels, cognitive function, diabetes, the risk of depression, stroke, bone mineral density, other degenerative diseases and falls, all of which can effect health span. The UK biobank study showed that GS even correlated with the risk of cancer, cancer recurrence and progression.
Other benefits for probiotics in the trial: Well as a 15% improvement in strength, men in the study had increased testosterone levels increased by 10% and some men had an improvement in erectile function.
References:
Di Dio M, Calella P, Pelullo CP, Liguori F, Di Onofrio V, Gallè F, Liguori G. Effects of Probiotic Supplementation on Sports Performance and Performance-Related Features in Athletes: A Systematic Review. Int J Environ Res Public Health. 2023 Jan 26;20(3):2226. doi: 10.3390/ijerph20032226. PMID: 36767593; PMCID: PMC9914962.
Nami Y, Barghi A, Shahgolzari M, Salehian M, Haghshenas B. Mechanism of Action and Beneficial Effects of Probiotics in Amateur and Professional Athletes. Food Sci Nutr. 2024 Dec 12;13(1):e4658. doi: 10.1002/fsn3.4658. PMID: 39803224; PMCID: PMC11717059.
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Robert Thomas 1, 2, *, Madeleine Williams 2, Jeffrey Aldous 3 and Kevin Wyld. Multiple biological mechanisms for the potential influence of phytochemicals on physical activity performance: a narrative review. Nutraceuticals 3 (3), 353-365 August 2023
Kawabata, S.; Murata, K.; Nakao, K.; Sonoo, M.; Morishita, Y.; Oka, Y.; Kubota, K.; Kuroo-Nakajima, A.; Kita, S.; Nakagaki, S.; et al. Effects of exercise therapy on joint instability in patients with osteoarthritis of the knee: A systematic review. Osteoarthr. Cartil. Open 2020, 2, 100114. [Google Scholar] [CrossRef]
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