Probiotics to help with your athletic performance
- Julian Simpson
- May 11
- 5 min read
Updated: Sep 17
Probiotics to help with your athletic performance
The supplement needs of individuals, particularly athletes, are intricately tied to their energy expenditure, which is significantly influenced by various factors including the intensity, duration, and frequency of their exercise routines.
Competitive athletes, whether they are at an amateur level or competing professionally, often have heightened nutritional and sports supplement requirements compared to those who lead a more sedentary lifestyle. This increased demand arises from the greater physical stress placed on their bodies during training and competition, necessitating a more comprehensive intake of macronutrients and micronutrients to support recovery, performance enhancement, and overall health.
Probiotics, defined as beneficial living microorganisms—such as specific strains of bacteria or yeasts—play a crucial role in promoting health when consumed in adequate quantities. These probiotics can be found in various food sources, such as yogurt, kefir, sauerkraut, and other fermented products, as well as in dietary supplements. Their primary function is to help maintain a healthy balance between beneficial and harmful bacteria in the gastrointestinal tract, which is essential for optimal digestive health and nutrient absorption.
In addition to their digestive benefits, probiotics also play a significant role in bolstering the immune system, as a substantial proportion of immune cells are located in the gut. Recent research has indicated that probiotics can be effective in managing a range of gastrointestinal conditions, including diarrhea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). Furthermore, probiotics may contribute to reducing the severity and incidence of respiratory infections, urinary tract infections, and vaginal yeast infections, showcasing their broad spectrum of health benefits.
How can probiotics help with exercise?
Athletes who incorporated probiotics into their diet for a duration of four weeks have shown notable improvements in their time to exhaustion during high-intensity cycling exercises, indicating that probiotics may enhance athletic performance. This benefit is particularly important for athletes who rely on endurance and stamina to excel in their sports.
Moreover, athletes can derive numerous advantages from the regular consumption of probiotics. Engaging in regular exercise can disrupt the delicate balance of gut microbiota, leading to a condition known as dysbiosis, which can manifest as gastrointestinal discomfort and other related issues. Probiotics serve as a valuable tool in restoring a healthy microbial equilibrium within the gut, thereby mitigating the risk of gastrointestinal disturbances that could hinder athletic performance.
Certain strains of probiotics, particularly those belonging to the genera Lactobacillus and Bifidobacterium, have been identified as having anti-inflammatory properties. These properties can be particularly beneficial for athletes, as they may help alleviate exercise-induced inflammation, which can lead to quicker recovery times and improved overall performance.
Probiotics can also provide significant benefits to athletes engaged in strength sports. They have been shown to enhance muscle gain, improve insulin sensitivity, and reduce inflammation. These effects can contribute to better muscle recovery and a decrease in muscle damage following intense exercise, allowing athletes to train more effectively and with reduced risk of injury.
The genera Lactobacillus and Bifidobacterium are commonly utilised in probiotic formulations designed specifically for athletes, owing to their extensive benefits in promoting gastrointestinal health, enhancing immune function, and supporting overall well-being.
One noteworthy strain, Lactobacillus helveticus Lafti L10, has demonstrated significant improvements in immune status among elite athletes when administered at a dosage of 2 × 1010 CFU daily over a period of 14 weeks. This underscores the potential of specific probiotic strains to enhance immune resilience, which is crucial for athletes who often face increased susceptibility to illness due to rigorous training regimens.
Lactobacillus fermentum E3 and E18 are also recognized for their ability to produce antioxidants such as glutathione, which can help mitigate oxidative stress that athletes frequently encounter during intense physical activity.
Additionally, L. plantarum PS128 has been shown to enhance both anaerobic and aerobic endurance, reduce feelings of fatigue, and alleviate inflammation and oxidative stress, further supporting an athlete's performance and recovery.
What do the probiotics and supplements usually contain?
Supplements that are marketed as ergogenic aids typically contain a variety of ingredients designed to improve athletic performance, strength, endurance, and overall exercise efficiency. Common components of these supplements include creatine, protein, amino acids, caffeine, and probiotics, each serving a specific purpose in enhancing athletic capabilities.
Key dietary supplements for athletes include protein, which is essential for muscle repair and recovery; Branched-Chain Amino Acids (BCAAs), which aid in muscle recovery; creatine, which is particularly effective for short-duration, high-intensity exercise; carbohydrates, which are crucial for energy replenishment; and electrolytes, which support hydration and performance during intense workouts. Probiotics are also included for their overall health benefits, contributing to improved gut health and immune function, which are vital for sustaining an athlete's physical performance and well-being.
Health benefit | Key ways in which probiotics play a role in health |
Gut health | Healing GI distress, increased nutrient absorption, hydration and electrolyte balance, improved nutrient utilization, reduced inflammation |
Intestinal permeability | Tight junction regulation, mucin production, inflammation reduction, short‐chain fatty acid (SCFA) production, immunomodulation, prevention of pathogen adhesion |
Immune function | Enhanced antigen presentation, activation of immune cells, cytokine production, immunoglobulin production, reduced inflammation, protection against upper respiratory tract infections (URTIs), stress response and gut‐associated lymphoid tissue (GALT) modulation, recovery from exercise‐induced immune suppression |
Inflammation and oxidative stress | Modulation of immune response, enhancement of gut barrier function, reduced intestinal permeability, production of short‐chain fatty acids (SCFAs), inhibition of NF‐κB activation, antioxidant properties, systemic effects beyond the gut |
Psychological stress | Gut–brain axis communication, neurotransmitter production, inflammation reduction, hormonal regulation, vagus nerve stimulation, immune system modulation |
Antioxidant activity | Production of antioxidant molecules, scavenging free radicals, enhancement of host antioxidant defenses, reduced oxidative stress, protection against lipid peroxidation, fermentation, and short‐chain fatty acids (SCFAs) |
Nutrient absorption | Gut microbiota balance, improved gut barrier function, enhanced digestive enzyme activity, short‐chain fatty acid production, optimized nutrient metabolism |
Gut–brain axis | Neurotransmitter production, immunomodulation, short‐chain fatty acid production, hormonal regulation, reduced inflammation |
Bone health | Nutrient absorption, vitamin production, reduced inflammation, short‐chain fatty acids (SCFAs), hormonal regulation |
Recovery and muscle soreness | Reduced inflammation, enhanced immune function, gut–brain axis interaction, improved nutrient absorption, regulation of gut permeability |
Skeletal muscle metabolism | Inflammation modulation, short‐chain fatty acids (SCFAs), insulin sensitivity, muscle protein synthesis, hormonal regulation |
Fat metabolism | Microbiota composition, short‐chain fatty acids (SCFAs), inflammation reduction, insulin sensitivity, hormonal regulation, energy expenditure |
Body weight | Regulation of appetite, modulation of metabolism, influence on fat mass, anti‐inflammatory effects, short‐chain fatty acid production, improved nutrient absorptio |
Sports Chiropractic
Q: What is sports chiropractic?It’s chiropractic care designed for athletes and active people to enhance performance, recovery, and injury prevention.
Q: What injuries can a sports chiropractor treat?We commonly treat sprains, strains, lower back pain, shoulder injuries, and muscle tightness.
Q: Is sports chiropractic only for professionals?No, it’s for anyone active — from weekend joggers to competitive athletes.
Q: Can chiropractic improve athletic performance?Yes, by optimising joint movement, posture, and muscle balance.
For more information about how we can help. Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
We are also really proud to offer our patients an APP for their Mobile- iPad. With access to your rehab exercises and our health tip blogs with over 500 articles.
Chiropractic has moved online. We offer our online program -STAND CORRECTED- To help you through the day.
We have over 30 programs on different health conditions
Each program contains
- Information about the conditions
- things to do and things to avoid
- nutrition advice
- all the stretches that are needed to help
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.
Comments