Are pro-biotics beneficial for athletes?
By Colette Dreyer RD (SA)
The major functions of the gut are digesting food and absorbing nutrients. Pro-biotics is known to increase the number of beneficial bacteria in the gut which lead to improved gut health and regulate immune function. Various factors could influence the gut microbiota (micro-organisms that live in the digestive tract), such as use of antibiotics, exposure to environmental factors such as exposure to crowds of people, poor hygiene, and exposure to pathogens. The route of birth delivery, exercise, and diet could also influence the gut microbiota. Certain pro-biotic strains assist in absorption of nutrients such as amino acids that comes from protein, especially in athletes.
Research has shown that changes in gut microbiota can be seen within 24 hours of adapting dietary intake. Protein intake appears to have a role in the diversity of microbiota, specifically whey protein has shown some beneficial results. Dietary fibre and carbohydrate intake have shown to increase bacteria, specifically Prevotella. The effect of fats needs further investigation, but it has been shown that the type of fat may be important.
Research has shown that individuals with a higher physical activity level have a more diverse and higher level of beneficial bacteria which promote health. A compromised immune system will lead to experiencing a higher training load, mental stress and irregular sleeping patterns which could all increase the risk of respiratory tract infections. Research indicates that approximately 70% of the immune function is found in the gut, and that pro-biotics can be beneficial in assisting in a healthy immune function and reducing the duration and severity of upper respiratory tract infections, and getting sick often.
Other probiotic benefits shown in the athletic population is:
- Improved body composition and lean body mass
- Normalizing age-related declines in testosterone levels
- Reducing cortisol levels indicating improved response to a physical or mental stressor
- Reduction of exercise-induced lactate
- Improved neurotransmitter production, cognition, and mood.
The above-mentioned benefits require validation by conducting more human studies. There is however sufficient evidence that regular pro-biotic intake, of specific strains may assist with immune function and may prevent getting sick often during training and competition periods.
Consult with your health care practitioner to determine which probiotic will be beneficial for your individual desire and need.
1. Jäger R, Mohr AE, Carpenter KC, Kerksick CM, Purpura M, Moussa A, et al. International Society of Sports Nutrition Position Stand: Probiotics. Journal of the International Society of Sports Nutrition. 2019;16(1):62.