So you’ve been thinking a lot about your maximum heart rate, your muscular endurance, and your macros. But something you may not have thought much about is your microbiome, specifically how it can help or hinder your athletic performance.
In short, you microbiome It is the combination of bacteria, fungi, protozoa and viruses that live inside and inside your body. And the microbiome (the mix of flora found within the colon, intestines, and stomach) may be responsible for much more than digestion.
While more research is needed, studies have shown potential promising link between your body’s gut health and how well you can expect to perform.
“When your gut is healthy, you have more energy, your hormones work better, and your body is able to assimilate the nutrients you consume,” he says. Laura Londoncertified health counselor (AADP) and fitness specialist. “That, in turn, can give you more energy, stamina, and focus.”
How does the microbiome affect fitness?
Here are some ways taking care of your gut can help you spend your time under the bar, on the track, or in the gym.
1. Metabolic function
Gut microbes aid in the absorption of essential nutrients your body needs to function properly. When you exercise, increased metabolic activity places more demands on your body, meaning it requires more energy (from nutrients) to meet that demand.
A healthy gut containing the right balance of microorganisms could help your body metabolize and absorb nutrients more efficiently and lead to better performance.
2. Deep sleep
Most athletes know that a good night’s sleep can greatly affect performance. And smart athletes know that intestinal health is the first line of defense against these great energy thieves: insomnia and poor sleep quality.
While these two factors are important enough to make a big difference for most active people, researchers are working hard to find links to other systems and functions. Bottom line: If performance is important to you, you can’t afford to overlook your gut health.
How do you improve intestinal health?
So how do you get a healthy gut? It may be helpful to start with what No we want, that is, an imbalance of the intestinal flora, such as the excessive growth of fungi or “bad” bacteria. Those imbalances have been linked to poor digestion and absorption of nutrients, reduced immune function, reduced ability to recover after training, lower overall energy, and even joint and bone pain.
Diets high in sugar and processed foods and low in minerals and healthy fats have been linked to unbalanced intestines. Overprescribing antibiotics doesn’t help either: they tend to kill off the “good” bacteria along with the bad, leaving the intestines and colon susceptible to being overtaken by an imbalance of the wrong “bugs.”
1. Exercise
Yes, a healthier gut leads to better athletic performance, but the opposite is also true. Studies suggest that People who exercise may exhibit healthier microbiomes, even those without previous sports routines.
Here’s the trick: exercise should be regular and continuous. Once the participants stopped exercising, their gut health returned to its previous (less healthy) state.
2. Consider supplements
Probiotics, prebiotics, and digestive enzymes help improve gut health by promoting the growth of beneficial bacteria in the gut (the prebiotic function), putting them there (the probiotic function), or helping the body break down food. to allow Greater absorption of nutrients (the role of digestive enzymes).
3. Improve your diet
Reducing high-sugar processed foods while increasing fiber intake and adding fermented foods (like kimchi, sauerkraut, and yogurt) has been shown to improve the microbiome and create an environment where healthy microorganisms can thrive.
If controlling your digestion or performance proves difficult with modest nutritional changes, you may want to consider a more restrictive regimen such as the Gut and Psychological Syndrome (GAPS) diet. The GAPS diet is based on the knowledge that your gut can influence your physical and mental health. Consult and work with a qualified professional (gastrointestinal doctor, dietitian) who specializes in the GAPS diet.
No matter your fitness level, one thing is certain: it is always better to finish a workout feeling calm and energized than overwhelmed and exhausted. The next time you’re thinking about how to overcome a plateau or just get back on track, consider the health of your gut. Your colon and intestines will thank you and reward you.
4 week intestinal protocol
If you want to experience the benefits of a healthier microbiome, The 4 Week Intestinal Protocol is a comprehensive program with a three-pronged approach to help promote gut health:
- Nutrition: Over a four-week span, BODi Super Trainer Autumn Calabrese will help isolate the seven most common foods and ingredients that can cause gastric upset and undermine your overall well-being.
- Supplementation: The program includes two supplements. Revitalize is a powerful combination of prebiotics and probiotics that supports beneficial flora in the digestive tract. Optimize Includes digestive enzymes to help support nutrient absorption and bioavailability.
- Exercise: Designed to be followed with the nutrition program, 4 Weeks for Every Body is a low-impact program that makes consistency and results achievable for anyone. You’ll do a total of 16 workouts (four workouts per week for four weeks), all in under 30 minutes.
