[Sports Nutrition Lounge] Probiotics & Performance

Exercise and gut health have a symbiotic relationship. Regular exercise can positively influence the composition and diversity of our gut microbiota, while a healthy gut supports improved exercise performance and recovery.

Probiotics have been linked to a decrease in upper respiratory tract infections (URTIs), improvement in the immune system and reduced gastrointestinal disturbances. This means more consistent training and, indirectly, better sports performance.

When considering probiotic supplementation, it's essential to choose the right strains, dosage and duration for your specific sport and individual needs.

For optimal results, aim for a single-strain probiotic with a dosage of at least 30 x 10^9 CFU, and continue supplementation for up to three months.

While probiotics show promise, current scientific literature doesn't provide definitive evidence that probiotic supplementation improves athletic performance in both athletes and untrained individuals. More research is needed!

Reference:

1. Aykut, M. N., Erdoğan, E. N., Çelik, M. N., & Gürbüz, M. (2024). An updated view of the effect of probiotic supplement on sports performance: A detailed review. Current Nutrition Reports. https://doi.org/10.1007/s13668-024-00527-x
   
   

2. Di Dio, M., Calella, P., Pelullo, C. P., Liguori, F., Di Onofrio, V., Gallè, F., & Liguori, G. (2023). Effects of probiotic supplementation on sports performance and performance-related features in athletes: A systematic review. International Journal of Environmental Research and Public Health, 20(3), 2226. https://doi.org/10.3390/ijerph20032226
   
   

3. Díaz-Jiménez, J., Sánchez-Sánchez, E., Ordoñez, F. J., Rosety, I., Díaz, A. J., Rosety-Rodriguez, M., Rosety, M. Á., & Brenes, F. (2021). Impact of probiotics on the performance of Endurance Athletes: A Systematic Review. International Journal of Environmental Research and Public Health, 18(21), 11576. https://doi.org/10.3390/ijerph182111576
   
   

4. Marttinen, M., Ala-Jaakkola, R., Laitila, A., & Lehtinen, M. J. (2020). Gut microbiota, probiotics and physical performance in athletes and physically active individuals. Nutrients, 12(10), 2936. https://doi.org/10.3390/nu12102936
   
   

5. Santibañez-Gutierrez, A., Fernández-Landa, J., Calleja-González, J., Delextrat, A., & Mielgo-Ayuso, J. (2022). Effects of probiotic supplementation on exercise with predominance of aerobic metabolism in trained population: A systematic review, meta-analysis and meta-regression. Nutrients, 14(3), 622. https://doi.org/10.3390/nu14030622