[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