Gut health for athletes -
Research such as this suggests that there is connection between the diet, gut microbiome, and elite sports performance 2 , and that athletes may benefit with improved metabolic function and reduced risk of disease 2.
With the gut microbiome being home to many thousands of different microorganisms 4 , its influence on health is still a treasure trove of information waiting to be discovered.
The community of bacteria living in the gut can be visualised as a rainforest ecosystem of different living organisms, which all have a role to play. These bacteria specialise in eating different things, just like humans do. When they eat different nutrients, they produce different compounds which can have positive or negative impacts on other bacteria and the functions of our body.
One key compound that is critical for our health is butyrate, which is a short chain fatty acid that fuels the intestinal cells of our gut, maintains the gut cell barrier, controls inflammation, regulates appetite and is protective against disease 5. Butyrate keeps our colon healthy and fit, but not everyone has a good number of bacteria that can produce butyrate.
Most butyrate is produced when specific gut bacteria use dietary plant fibres, and in particular, resistant starch, as their main fuel source 5.
These fuel sources are also called prebiotics and are the preferential sources of food for gut bacteria. Prebiotics are foods that resist human digestion and make it all the way to the large intestine relatively untouched 6. Prebiotics can be found in many foods from wholegrains such as wheat, rye and quinoa 6 to vegetables and legumes such as broccoli, cooked and cooled potatoes, chickpeas, and lentils, to fruits such as blueberries, slightly green bananas and apples, to nuts and seeds.
Learn more about Prebiotics: what are they and why are they important for your gut. In , a study was published in Nature Medicine which looked at a performance-enhancing microbe that could assist elite athletes due to its ability to metabolise lactate.
The bacteria was Veillonella, and the study showed that 30 people out of the 3, analysed had this species, which was around one per cent 7.
Those studied were marathon runners tested after running a marathon, with an increase in Veillonella relative abundance observed from stool samples. The study then isolated a strain of Veillonella atypica from the samples and injected them into mice.
The mice injected with the bacteria were able to run for longer on the treadmill than those without 7. Essentially, the study found that the genes involved in metabolising lactate to propionate another short chain fatty acid was at a higher abundance following exercise 7.
There have been other studies linking the gut microbiome to lung capacity 8 , which also found that regular physical exercise provided many health benefits as well as improving quality of life. This is still a growing field of research, yet these key findings provide confidence that there is a lot of potential in helping athletes to use their gut to improve overall health and performance.
The right foods containing the prebiotics mentioned, can make a difference to health, keeping the gut microbiome fit, strong and able to assist in overall health and athletic performance.
By eating a wide variety of prebiotics for your gut microbiome, the different species that play various roles are kept functioning at optimal levels.
This microbiome test is not intended to be used to diagnose or treat medical conditions. A full disclaimer is available here. Shanahan F. Probiotics in perspective. Gastroenterology, —12 Mailing, L. et al. Exercise and the gut microbiome: a review of the evidence, potential mechanisms, and implications for human health.
Exercise and Sport Science Reviews, 47 2 Doi: doi: Clarke, E. Murphy, O. O'Sullivan, A. Lucey, M. Humphreys, A. Hogan, P.
Hayes, M. O'Reilly, I. Jeffery, R. Wood-Martin, D. Kerins, E. Quigley, R. Ross, P. O'Toole, M. Molloy, E. Falvey, F. Shanahan, P. Exercise and associated dietary extremes impact on gut microbial diversity.
Gut, Gary D. Wu and James D. We often focus on physical training but having our gut functioning at an optimal level plays a large role in performance. The internal environment of our gut is as important, if not more, than our external environment.
At every moment of the day, there are tons of processes that are going on in your gut to maintain normal digestion and overall health.
Not only has the health of our internal environment, or microbiome, been associated with physical health but mental health as well.
One of the reasons that the health of the microbiome is so important is that it is home to thousands of strains of beneficial bacteria that help break down foods, allowing you to obtain more nutrients from your foods.
When you combine exercise with a high-fiber, high-nutrient diet, research has shown that this can help increase good bacteria in the gut. When there are not enough good bacteria, the impact on your digestive system can be significant.
Common symptoms may include cramping, heartburn, irregularity, and more, prohibiting you from completing a race or workout. However, a healthy microbiome has been shown in the literature to have positive impacts during exercise, such as increasing the oxygen supply to working muscles. Similarly, regular physical activity is also good for your gastrointestinal health.
According to the Journal of the International Society of Sports Nutrition , exercise can promote a healthier gut, marked by a more diverse microbiome and a higher abundance of beneficial gut bacteria.
Regardless of your fitness level, there are simple things to pay attention to that can help maximize your gut health:. Fiber is found in foods like fruits, vegetables, beans, and whole grains.
Adults should be eating in the neighborhood of 25 grams of fiber a day, but the average intake among adults in the U. is only about a third of that. While we want to consume fiber throughout the day, the one time we want to avoid it is immediately before exercise!
Many foods, such as yogurts, miso, tempeh, and kefir, as well as pickled foods like cucumber pickles, sauerkraut, and kimchi, contain healthy bacteria that can benefit your gut.
You can also consider supplementation to support your digestive health.
Every single Energizing alternative Muscle pain relief methods put in our mouth can Muscle pain relief methods the great microbial ecosystem we have healtj us. And like a marriage, it could be Athlete bone health better or for worse! As athletes, healtu are vor on increasing performance, lean muscle, strength, power, explosiveness, and even maintaining a six-pack! But what if all of this could be enhanced or decreased by the health of our gut and digestive system. This is something that rarely gets the attention it deserves from athletes. In fact, most of the athletes I work with rarely even consider healthy gut flora as a way to enhance performance. Athletes are always preaching about having a strong core. Research Muscle pain relief methods that a healthy gut fro can be Gyt for many aspects of overall health, wellness, and Muscle pain relief methods. Optimizing gut health can promote immune system health, athetes inflammation, ror hormones, and improve healyh digestion and absorption of food—all actions that are also Muscle pain relief methods Microorganism-resistant treatments of being a healthy athlete. So, is there a connection between gut health and performance? Here's a synopsis of what the science says about the connection between a healthy gut and optimized athletic and physical performance. First off: for a refresher and comprehensive review about the microbiome and gut health, check out this blog. The gut microbiome can contribute to athletic performance both during and after intense exercise. First, an optimal gut microbiome can improve energy metabolism by supplying muscles with oxygen and nutrients during intense exercise.
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