What is the gut microbiota, exactly? The term refers to the trillions of bacteria that live in your digestive tract — both good and bad bacteria. The good bacteria are gut allies that play a vital role in your overall well-being, such as improving your digestive health and supporting your immune system.
For athletes, these benefits are key for performance, whether they're trying to fend off "runner's diarrhea," recover from a strenuous workout or cut their chances of getting sick before a big game. But this symbiotic relationship between the gut microbiota and athletic performance is much deeper than that.
How Is the Gut Microbiota Different in Athletes?
A review article published in Beneficial Microbes from the Abbott-Real Madrid Innovation Lab suggests elite athletes may have more diverse and beneficial bacteria in their gut compared to less trained individuals. This is attributed to the combined effect of long-term exercise and specific dietary strategies.
The relationship between exercise and the gut goes both ways: Exercise strengthens the gut, which in turn, may help improve performance.
How Athletes Can Support Their Gut
Being an elite athlete requires more than just physical strength and skill. It requires a regimented lifestyle and dedication to keep the body and mind in top shape. Here's how athletes can nurture their gut microbiota off the field to improve their performance on the field.
- Eat Enough Protein: Athletes need extra protein to adapt to training and repair muscles. Most athletes should aim to get between 1.2 and 1.7 grams of protein per kilogram of body weight daily. Meat, poultry, fish, legumes, tofu, eggs and dairy are all examples of protein-rich foods.
- Eat More Fiber: When you eat fermentable dietary fiber – like beans, fruits and vegetables – the microbiota breaks it down to produce beneficial molecules, including short-chain fatty acids (SCFAs). SCFAs provide many health benefits, including reducing inflammation, supporting the immune system, promoting nutrient absorption and maintaining the gut barrier. Athletes should work with a dietitian to put together a dietary plan that works best for them. Fruits, vegetables, whole grains and legumes are all great sources of fiber.
- Prioritize Recovery: Exercise can be a great release, but it can also be a stressor on the body. Too much exercise, without enough rest, can cause inflammation and harm gut health. It's important that athletes dedicate certain days of the week to recovery and get plenty of sleep.
- Consume Probiotic Foods: Probiotic microorganisms are live bacteria that are beneficial for gut health. You can find them in fermented foods, such as yogurt, kefir and sauerkraut. Athletes should work with a dietitian on how to best implement these foods into their diets.
- Use Antibiotics with Care: Antibiotics are important for killing harmful bacteria in states of disease, but unfortunately, they can kill healthy gut bacteria, too. To protect their gut health, athletes should work with their medical team to avoid inadequate use of antibiotics.
- Consider a Mediterranean Approach: Nutrition approaches that follow the principles of the Mediterranean food plan, such as a diet rich in fruits, vegetables, lean meats, grains and unsaturated fats have been linked to improved gut health thanks to their fiber and anti-inflammatory compounds. Meanwhile, research shows that a more Western food plan, including a high intake of fat and salt, can result in lowered gut diversity.
- Look for Polyphenol-Rich Foods: Polyphenols are often used to aid muscle recovery due to their anti-inflammatory and antioxidant effects. The review published in Beneficial Microbes indicates that polyphenol-rich foods may support gut health by promoting the growth of beneficial bacteria and increasing production of nutrients that could enhance muscle function. Examples of polyphenol-rich foods include green tea, turmeric, soybeans and berries.
How It Can Give Athletes an Edge
The gut microbiota is not just a sideline spectator for an elite athlete — it's an integral part of their day-to-day performance. A healthy gut influences the way your body absorbs nutrients, utilizes energy, supports muscle health and recovery and maintains its immune system.
The Beneficial Microbes review noted that good gut bacteria can outnumber harmful bacteria, helping to reduce GI issues during and after exercise. Some gut bacteria help produce vitamin K and B vitamins in the colon. These vitamins contribute to healthy muscle function and bone health as well as red blood cell production — particularly important for athletes because it helps with oxygen delivery.
Elite athletes who implement a training regimen that consists of healthy eating, physical activity and plenty of rest may see greater results in their athletic performance than that of an elite athlete who eats poorly, overexerts themself and doesn’t take time to rest.
