The bacteria in the super athletes gut! Less fat more muscle

Over the past few years there has been substantial research interest in the types and the balance of bacteria in the gut relating to brain function. Could it be possible that our gut microbiome could affect our moods, weight or even athletic performance?Some researchers have found probiotic formulas to improve various mental health conditions such as anxiety and depression (Akkasheh, et al 2016).

 More recently a study has found a beneficial bacteria in pickled cabbage reduces body fat, stimulates muscle growth, strength and endurance capacity!! (Chen, et.al 2016) And another study found elite rugby players to have a better diversity of gut bacteria compared to non-elite athletes (Clark, et.al 2014).

A further study found athletes recovered faster from training if they used a probiotic with their recovery protein drink. The researchers wrote “ The probiotic supplement tended to protect the muscle from damage and may have helped recovery of physical performance” (Jager, et.al 2016).

So is it time to add a probiotic to your ReCharge recovery drink? Maybe. There still needs to be more research in this area however I believe most athletes could benefit from a good probiotic and obviously an improved diet.I have all my athletes using a high quality probiotic and eating lots of food full of pre-digestive enzymes.

Two things I like to remind athletes of when improving gut health.One, you must use a probiotic that is kept in the fridge not one that is just off the shelf. I recommend IBS support by Ethical Nutrients, as I like the mix of bacteria more than others.Two, eat sauerkraut (cabbage) daily. 

Again it has to be the fermented refrigerated kind found in good health food storesGive it some time and see if you feel or notice any difference in your mental or physical performance and let me know!I hope training is going well.

Regards

Mr Sports Science(Ex&SpS) MSc High Performance Science 

www.swifthighperformance.com.au  

Akkasheh, G. et al. Clinical and metabolic response to probiotic administration in patients with major depressive disorder: A randomized, double blind, placebo-control trial. Nutrition. 2016

Chen, Y, et al. Lactobacillus plantarum TWK10 Supplementation Improve Exercise Performance and Increases Muscle Mass in Mice. Nutrients, 2016

Clarke, S. F. et al. Exercise and associated dietary extremes impact on gut microbial diversity. Gut doi:10.1136/gutjnl-2013-30654JaJäger R, Shields KA, Lowery RP, De Souza EO, Partl JM, Hollmer C, Purpura M, Wilson JM. (2016) 

Probiotic Bacillus coagulans GBI-30, 6086 reduces exercise-induced muscle damage and increases recovery. PeerJ 4:e2276 https://doi.org/10.7717/peerj.2276