Gut Microbiome and Sports Performance

Kathryn Adel March 7, 2023 gastrointestinal health, sports

Potential Effects of the Gut Microbiome on Sports Performance

Modulating the gut microbiome has the potential to improve athletic performance in several ways – here are eight:

1. Protect Against Gastrointestinal Disorders and Upper Respiratory Tract Infections (URTIs)

Athletes can suffer from gastrointestinal issues and respiratory infections as a result of strenuous exercise. Several studies suggest that supplementation with particular strains of probiotics before exercise may have protective effects against gastrointestinal disorders and upper respiratory tract infections (URTIs) in athletes, although the mechanisms are not yet fully understood. The prevalence of URTIs as well as gastrointestinal problems are thought to be closely related to levels of chronic systemic inflammation, which are thought to be partly caused by the increased permeability of the intestines which is associated with intense exercise, which allows pro-inflammatory molecules to enter the circulatory system. To counter this, studies have suggested that some probiotics can mitigate this inflammatory response and potentially reduce gastrointestinal symptoms and the occurrence/severity of URTIs.

2. Improve VO2 Max

Several studies have noted an increase in microbial-derived fecal short-chain fatty acids (SCFAs) in athletes, particularly butyrate, when compared to controls. In one study, researchers noted that VO2 max in human subjects was strongly correlated with butyrate production, as well as the presence of butyrate-producing bacteria.

3. Increase Muscle Mass

A functional gut microbiome is important in muscle anabolism. One study showed that mice treated with antibiotics (thereby reducing the diversity of the gut bacteria) gained less muscle mass after resistance training than untreated mice that undertook a corresponding level of exercise. While these studies are encouraging, animal studies do not always translate into actionable information for humans, and therefore the results should be interpreted with caution.

4. Increased Motivation to Exercise

A study done in rodents suggests that certain intestinal bacteria may influence our motivation to exercise. Researchers have found that intestinal bacteria can release molecules that activate nerves in the intestines to promote more dopamine in the brain. Dopamine is a reward hormone. Dopamine levels increased after exercise in mice with a healthy microbiota but did not increase in those with a depleted microbiome. However, this is a study done in mice, and we need more evidence to show that it works the same way in humans.

5. Reduce Inflammation

While intestinal dysbiosis is associated with inflammatory conditions, improving microbiome balance reduces systemic inflammation. Inflammation can interfere with sports performance and slow post-workout recovery.

6. Improve Body Composition

One clinical study suggested that the composition of the gut microbiome can help predict the potential for weight loss. To understand the effects of intestinal bacteria on weight loss, researchers looked at 105 overweight people, all enrolled in a year-long weight loss program. They found that people who had lost weight (at least 1% of their body weight on average each month) had more beneficial bacteria in their intestines. Further studies in athletes are needed to confirm these effects.

7. Improve Nutrient Absorption

A healthy and balanced gut microbiome is essential for proper nutrient absorption and utilization. It influences the absorption of certain micronutrients, such as calcium, which are important for certain aspects of athletes’ health and performance.

8. Improve Sleep

The gut microbiome has been shown to be essential for maintaining normal sleep physiology. The gut microbiome helps control the levels of various hormones such as cortisol and serotonin, which affect sleep quality. The microbiome also affects the production of melatonin, which is essential for the proper functioning of sleep-wake cycles.

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.