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Gut Microbiome and Sports Performance
How to Optimize Your Gut Microbiome
Several companies now offer microbiome profiling, but according to current scientific evidence, these tests do not currently allow one to derive usable data on dietary modification or supplement interventions. In addition, few of these companies use longitudinal, i.e., time-based, analysis. Given the dynamic nature of the gut microbiome, analysis of an individual’s microbiome at a single point in time provides somewhat limited insight and does not reveal changes resulting from a microbiome modulation intervention.
In the future, it may be possible to simulate the positive effects of long-term exercise on the microbiome by making specific dietary changes or using specific prebiotic or probiotic supplements. Meanwhile, the best thing to do is to optimize the diversity of your gut bacteria by adopting a balanced diet, high in fiber, and with as much variety as possible. It is also important to limit saturated fats, which are associated with a pro-inflammatory composition of the gut microbiome, and choose unsaturated fats and omega-3s, which promote the production of SCFAs (short-chain fatty acids).
Conclusion
In conclusion, regular moderate physical activity as well as adopting a varied and balanced diet can help improve gut microbiome and overall health, and contribute to the improvement of sports performance. SOSCuisine’s meal plans, all based on the Mediterranean diet, rich in fiber and omega-3s, and customizable according to allergies, intolerances, and individual preferences, can help you eat in a healthy and balanced way. Should you need more help, we do offer consultations with dietitians specialized in gut health.
Sources
1) O’Brien et al. (2022) The athlete gut microbiome and its relevance to health and performance: A Review. Sports Medicine; 52 (Suppl 1):S119–S128.
2) Scheiman et al. (2019). Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism. Nat Med;25:1104–9.
3) Shing et al. (2014). Effects of probiotics supplementation on gastrointestinal permeability, inflammation and exercise performance in the heat. Eur J Appl Physiol;114:93–103.
4) Lee et al. (2020). Subspecies SA-03 is a new probiotic capable of enhancing exercise performance and decreasing fatigue. Microorganisms; 8(4), 545.
5) Estaki et al. (2016). Cardiorespiratory fitness as a predictor of intestinal micro- bial diversity and distinct metagenomic functions. Microbiome;4:42.
6) Valentino et al. (2021). Dysbiosis of the gut microbiome impairs mouse skeletal muscle adaptation to exercise. J Physiol; 599(21): 4845-63.
7) Dohnalova et al. (2022) A microbiome-dependent gut–brain pathway regulates motivation for exercise. Nature; 612 (7941):739-747.
8) Diener et al. (2021) Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. mSystems 6:e00964-21.
9) Hughes and Holscher (2021) Fueling Gut Microbes: A Review of the Interaction between Diet, Exercise, and the Gut Microbiota in Athletes. Adv Nutr; 12:2190-2215.
10) Han, Yuan and Zhang (2022) The interplay between sleep and gut microbiota. Brain Res Bull;180:131-146.
11) Hugues (2020) A Review of the Role of the Gut Microbiome in Personalized Sports Nutrition. Front Nutr;6:191.
Author
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.
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