Probiotics, Health and Endurance Fitness

Do Probiotics Help Endurance Athletes Perform?

The pursuit of peak performance is a constant endeavour for endurance athletes, and every potential advantage is explored. In recent years, probiotics have gained attention as a possible tool to enhance performance. But do these beneficial microorganisms truly impact an athlete's ability to go the distance?

Understanding Probiotics

Probiotics are foods/supplements containing live bacteria and yeasts that, when consumed in adequate amounts, confer a health benefit on the host.

They primarily reside in the gut, where they contribute to a balanced microbiome – the complex ecosystem of microorganisms within the digestive tract.

The Gut-Performance Connection

Emerging research highlights the intricate relationship between the gut microbiome and overall health, including athletic performance.

Evidence suggests that while moderate intensity exercise (zone 2) can promote a healthier gut microbiome, intense exercise can compromise and destroy it.

The gut and the microbiome within it play a vital role in nutrient absorption, immune function, and even mental well-being. An imbalance in the gut microbiome, known as dysbiosis, has been linked to various health issues, including depression and obesity and may hinder athletic performance.

Potential Benefits for Endurance Athletes

Several studies have investigated the potential benefits of probiotics for endurance athletes, with promising results in certain areas:

• Improved Gut Health: Probiotics can help maintain a healthy gut microbiome, reducing the risk of gastrointestinal issues like diarrhoea, bloating, and gas that can plague athletes, especially during long or intense events.
• Enhanced Immune Function: Intense exercise can temporarily suppress the immune system, making athletes more susceptible to infections. Having a healthy microbiome supports a strong immune system. Probiotics may help modulate the immune response and reduce the risk of illness.  
• Reduced Inflammation: Strenuous exercise can trigger inflammation in the body. Some studies suggest that probiotics may possess anti-inflammatory properties, potentially aiding in recovery and reducing muscle soreness.
• Improved Nutrient Absorption: A healthy gut microbiome is crucial for optimal nutrient absorption. Probiotics may help enhance the absorption of key nutrients like carbohydrates and amino acids, which are essential for fuelling endurance activities.

Research Findings

While the research on probiotics and endurance performance is still evolving, some studies have shown positive results:

• A study published in the Journal of the International Society of Sports Nutrition found that cyclists who supplemented with probiotics experienced improved endurance and time to exhaustion.
• Another study in the European Journal of Applied Physiology demonstrated that probiotic supplementation reduced muscle damage and inflammation in runners after a marathon.
• Further studies have also suggested the use of priobiotics increased VO2max.
• Research on athletes participating in hot weather events suggests that probiotics may help reduce the risk of heat-related illnesses.

A good review of recent studies, including the ones above can be found in Di Dio M, Calella P, Pelullo CP, Liguori F, Di Onofrio V, Gallè F, Liguori G. Effects of Probiotic Supplementation on Sports Performance and Performance-Related Features in Athletes: A Systematic Review. Int J Environ Res Public Health. 2023 Jan 26;20(3):2226. doi: 10.3390/ijerph20032226. PMID: 36767593; PMCID: PMC9914962.

That being said, research has also shown that eating a healthy plant based (or dominant) diet also has a positive effect on your microbiome and your gut health. Furthermore, if you convert to a healthier diet including more fresh fruit, vegetables, whole grains and less processed foods the health of your own gut and the microbiome within it improves.

Considerations and Recommendations

While the potential benefits of probiotics for endurance athletes are encouraging, it's important to consider a few factors:

• Strain Specificity: The effects of probiotics can vary depending on the specific strains used. Given that research into which strains of probiotics work better than others is lacking there is no way of knowing absolutely if the probiotics you are taking are more effective or less than others. There seems to be some evidence that multiple strains of probiotics are better than single strains.
• Individual Variability: Responses to probiotics can differ from person to person. What works for one athlete may not work for another.
• Dietary Sources: You can access good quality probiotics from food sources, particularly fermented foods like yogurt, kefir, sauerkraut, and kimchi. Equally as a poor diet high in sugar and processed foods can compromise the health of your microbiome, simply taking a supplement is unlikely to work.
• Female athletes: The research for female athletes is even more scarce, most of the studies quoted above used young male athletes.

Conclusion

The research on probiotics and endurance performance is promising, suggesting that these beneficial microorganisms may offer several advantages for athletes, as well as contribute to your general health and well-being.

While more studies are needed to fully understand their effects, incorporating multi-strain probiotics into a well-rounded healthy diet and training plan could be a valuable strategy for optimising performance and overall health. These may be just as easily consumed from food sources as from supplements; either way the results are not immediate, you will need to take probiotics for a few months to start to see the benefits.

Remember, consulting with a healthcare professional or registered dietitian is crucial before starting any new supplement regimen.