Research has shown that your gut microbiome has a major influence on your muscle recovery and athletic performance. The major variable that we can control to influence our gut microbiome is the ingestion of prebiotics and probiotics
Let’s get a few definitions out of the way:
Microbiome: the microorganisms that reside in a particular environment in or on the body
Prebiotics: nondigestible carbohydrates that assist in the growth of good bacteria. They are not live bacteria, but complement the action of probiotics by feeding good bacteria
Probiotics: live bacteria that reside in the gut that are beneficial to your health (‘Pro’ = beneficial); each person has a distinct and variable gut makeup influenced by their genetics, lifestyle, diet, and environment
Healthy gut microbiome = combination of prebiotics and probiotics
An increasing amount of research is contributing to the idea that a healthy gut microbiome can have a significant role in the body’s ability to absorb and utilize nutrients which leads to improved athletic performance and more effective muscle recovery. The major variable that we can control to influence our gut microbiome is the ingestion of prebiotics and probiotics either through diet or supplementation.
The following is a list of some of the benefits from a healthy gut microbiome:
- reduces inflammation
- improves mental focus
- speeds up metabolism
- promotes break down of lactic acid, speeds recovery
- assists in keeping you hydrated
- strengthens bone through improved mineral absorption
- improved energy through effective food absorption and digestion
In a study from the National Taiwan Sport University, researchers supplemented mice for six weeks with Lactobacillus Plantarum TWK10, a type of probiotic bacteria. By the end of the six-week period, the mice had lost body weight while experiencing a gain in muscle weight. The supplemented mice also had greater grip strength and enhanced endurance after supplementation as well as fewer markers for muscle damage. These results are…
