Discover the performance enhancing properties of probiotics

We know that probiotics support gut health and optimal digestive function, but did you know that these beneficial live microorganisms also affect our performance in direct and indirect ways?

A healthy gut that contains the right balance of probiotic bacteria enhances digestive function¹, helping our bodies digest food and supplements and absorb nutrients it is needed to fuel our training efforts and support post-exercise tissue repair and recovery.

(For a complete guide on optimizing gut health, subscribe this FREE Biogen Gut Health Guide.)

Studies also show that probiotics can improve insulin sensitivity²which makes your body more sensitive to the circulation of glucose from the carbohydrates consumed. The resulting energy efficiency will help you power through your workout or race, providing more benefits from every gram of carbohydrate you consume.

READ MORE | Probiotics hold the key to potential health benefits

The immune system and the recovery link

As the gut houses an important part of the immune system³, Probiotics play a supportive role in the recovery process by enhancing immune function⁴.

A study⁵ published in the Annals of Nutrition and Metabolism confirmed the multiple roles that probiotic bacteria play in our overall immune response.

After revealing a number of beneficial effects on the immune system, the researchers concluded that probiotic bacteria “have important effects on the functionality of the mucosal and systemic immune system through the activation of multiple immune mechanisms.”

The enhanced immunity associated with a healthy gut indirectly benefits performance by reducing the risk of infection and disease, which can disrupt trainingwhile it directly affects tissue repair through its role in regulating inflammation to accelerate recovery and support performance in subsequent workouts.

As the immune system initiates an inflammatory response after exercise to repair damaged tissue, immune cells such as white blood cells and cytokines migrate to the injured area to clear debris, remove damaged cells, and promote tissue regeneration using the amino acids and the collagen we get from digestion. foods and supplements.

Importantly, probiotics play a role in cytokine and white blood cell production⁶including interleukins, important cell signaling molecules in the immune system.

In this regard, research links administration of selected anti-inflammatory probiotic strains to improved recovery from muscle-damaging exercise⁷.

Once the repair process is complete, the immune system down-regulates the inflammatory response. In this process, research⁸ shows that probiotics have anti-inflammatory effects, which could potentially help control chronic inflammation that can negatively impact performance and recovery.

READ MORE | The study confirms the benefits of probiotics for boosting immunity

Cognitive performance benefits

From a mental point of view, a healthy gut helps improve focus and cognition through the gut-brain axis interfacewhich includes the complex communication between the digestive system and the central nervous system.

According to a study⁹the two-way communication of the gut-brain axis “is essential for maintaining homeostasis, with pro-, pro-, and symbiotics potentially affecting various cognitive functions,” including attention and perception, which can directly influence physical your performance during training and matches.

READ MORE | Add glutamine to your supplement routine for better gut health

Research-backed benefits for athletes

With a growing body of research supporting the exercise benefits of probiotics, the International Society of Sports Nutrition (ISSN) has published its position⁷ in these gut health supplements, confirming that “Probiotics may offer some clinical benefits to athletes and other highly active individuals.”

According to the ISSN booth, preclinical and early human research has also shown potential probiotic benefits in an athletic population that include:

• Improved body composition and lean body mass.
• Normalization of age-related declines in testosterone levels.
• Decreases in cortisol levels indicate improved responses to physical or mental stressors.
• Exercise-induced decrease in lactate.
• Increased neurotransmitter synthesis, cognition and mood.

However, These potential benefits require validation in more rigorous human studiesespecially in athletic populations.

Additional research also shows performance benefits for strength and endurance athletes. For example, a systematic review¹⁰ research conducted on endurance athletes found nine studies that met the quality criteria.

“Of these, three reported direct benefits to athletic performance. The remaining six articles found improvements in reduced oxidative stress, increased immune response, and reduced incidence of URTIs.

Another systematic review¹¹ found benefits in various sporting codes, from endurance athletes to rugby, badminton and baseball players.

Based on the evidence, the research team concluded that “incorporating athletes’ diets with certain bacterial strains and also consuming multi-strain compounds may leads to improved performance and can positively influence performance-related aspects such as fatigue, muscle soreness, body composition and cardiorespiratory fitness.“

READ MORE | Everything you need to know about gut health

Power up with digestive support

As excessive stress, including the physical stress we experience during hard training, can destroy the probiotics in our gut, along with various other lifestyle and environmental factors, supplementing with an appropriate probiotic product serves as a logical approach to support gut health and our physical performance. .

Products like Biogen Supreme Probiotic 9-Strain can help improve and restore the microbial balance in the intestines when ingested on a regular basis, repopulating the gut with a variety of beneficial bacteria. A product like Biogen Supreme 9 Strain Probiotic that offers a CFU count of 5 billion or more is ideal for regular use.

The Biogen Platinum line includes a wide range of probiotic products that athletes can consider including; Biogen Supreme Probiotic For Her, Biogen Supreme Probiotic 4-Strain, with Biogen Travel Biotic 9-Strain Acute offering a convenient product for athletes traveling to compete.

Athletes and those who train hard can also support their gut function to boost digestion and aid absorption for enhanced recovery and better energy utilization with digestive supplements such as Biogen Digesti Gast Drops and Biogen digestive enzymes.

References:

1. Bodke H, Jogdand S. Role of probiotics in human health. Cureus. 2022 Nov 9;14(11):e31313. doi: 10.7759/cureus.31313. PMID: 36514580; PMCID: PMC9733784.
2. Salles BIM, Cioffi D, Ferreira SRG. Probiotic supplementation and insulin resistance: a systematic review. Diabetol Metab Syndr. 11 Nov 2020, 12(1):98. doi: 10.1186/s13098-020-00603-6. PMID: 33292434; PMCID: PMC7656736.
3. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The interaction between the gut microbiome and the immune system in the context of infectious diseases across the lifespan and the role of nutrition in optimizing treatment strategies. Nutrients. 2021 Mar 9, 13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.
4. Wang X, Zhang P, Zhang X. Probiotics regulate gut microflora: An effective method to improve immunity. Molecules. 2021 Oct 8, 26(19):6076. doi: 10.3390/molecules26196076. PMID: 34641619; PMCID: PMC8512487.
5. Carolina Maldonado Galdeano; Silvia Inés Cazorla; et al. Beneficial effects of probiotic consumption on the immune system. Ann Nutr Metab (2019) 74(2): 115–124.. https://doi.org/10.1159/000496426.
6. Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2; 12(1):184. doi: 10.3390/cells12010184. PMID: 36611977; PMCID: PMC9818925.
7. Cristofori F, Dargenio VN, Dargenio C, Miniello VL, Barone M, Francavilla R. Anti-inflammatory and immunomodulatory effects of probiotics in intestinal inflammation: A door to the body. Front Immunol. February 26, 2021, 12:578386. doi: 10.3389/fimmu.2021.578386. PMID: 33717063; PMCID: PMC7953067.
8. Jäger, R., Mohr, AE, Carpenter, KC et al. International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr 16, 62 (2019).
9. Fekete M, Lehoczki A, Major D, Fazekas-Pongor V, Csípő T, Tarantini S, Csizmadia Z, Varga JT. Exploring the influence of gut-brain axis modulation on cognitive health: A comprehensive review of prebiotics, probiotics and symbiotics. Nutrients. 2024 Mar 10, 16(6):789. doi: 10.3390/nu16060789. PMID: 38542700; PMCID: PMC10975805.
10. Díaz-Jiménez J, Sánchez-Sánchez E, Ordoñez FJ, Rosety I, Díaz AJ, Rosety-Rodriguez M, Rosety MÁ, Brenes F. Impact of Probiotics on the Performance of Endurance Athletes: A Systematic Review. Int J Environ Res Public Health. 2021 Nov 4, 18(21):11576. doi: 10.3390/ijerph182111576. PMID: 34770090; PMCID: PMC8583504.
11. Di Dio M, Calella P, Pelullo CP, Liguori F, Di Onofrio V, Gallè F, Liguori G. Effects of Probiotic Supplementation on Sports Performance and Performance-related Features in Athletes: A Systematic Review. Int J Environ Res Public Health. 2023 Jan 26. 20(3):2226. doi: 10.3390/ijerph20032226. PMID: 36767593; PMCID: PMC9914962.

Author: Pedro van Gaalen

When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. She has worked as a fitness professional and as a marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.