For athletes who want to get the most out of their bodies and their microbiome, probiotics and fermented foods are indispensable. These live bacteria help to strengthen the gut flora, reduce inflammation and promote regeneration.
What are probiotics?
Probiotics are live microorganisms that have been shown to promote health and performance. They can:
- improve digestion and utilize dietary fiber more efficiently,
- increase the production of short-chain fatty acids, which are important for the energy supply of intestinal cells,
- strengthen the immune system and reduce inflammation,
- reduce training-induced oxidative stress.
Fermented foods – natural probiotics
Yogurt with live cultures, kefir, kimchi, sauerkraut, miso and tempeh are natural sources of valuable probiotic bacteria. They improve gut health, promote gut-brain communication and thus indirectly increase athletic performance.
Making fermented foods is simple and sustainable: vegetables are pickled and fermented in brine, creating lactic acid bacteria and vitamins. Regular consumption helps to keep the intestinal flora diverse and active.
Benefits for athletes
Studies show that probiotics are beneficial for athletes:
- improve protein absorption, which supports muscle growth and regeneration,
- can increase endurance and performance,
- Reduce gastrointestinal problems during training and competition,
- increase the antioxidant capacity to neutralize harmful free radicals.
Recommendations
- Integrate fermented foods daily as a snack or side dish,
- look for products with active cultures (live bacteria) on the label,
- If necessary, probiotic supplements can be used to specifically supplement, especially after antibiotic therapy or during stress.
Conclusion
Probiotics and fermented foods are crucial for a healthy, resilient microbiome. For athletes, they are key to optimizing performance, recovery, and the immune system equally.
Sources
Influence of the gut microbiota on the performance of athletes https://www.zeitschrift-sportmedizin.de/einfluss-der-darmmikrobiota-auf-die-leistung-von-sportlern/
How endurance sports affect gut health : https://www.runnersworld.de/gesundheitstipps/ausdauersport-und-darmgesundheit/
Gut-Sport Axis https://sportaerztezeitung.com/rubriken/ernaehrung/16034/darm-sport-achse/
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