Probiotics and Athletes

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Introduction:

Welcome to this week’s newsletter, where I will share some insights into the mechanisms and benefits of probiotic supplementation for athletes from the International Society of Sports Nutrition Position Stand on Probiotics that I was privileged to have co-authored.

Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. The health benefits of probiotics are strain- and dose-dependent, and athletes have varying gut microbiota compositions that appear to reflect the activity level of the host in comparison to sedentary people.

Mechanisms and Benefits of Probiotic Supplementation

Probiotic administration has been linked to many health benefits, with gut and immune health being the most researched applications. Probiotics can help to maintain a healthy balance of gut bacteria, which is essential for optimal digestion and absorption of nutrients. They can also help to support the immune system by enhancing the production of antibodies and other immune cells.

One of the key benefits of probiotics for athletes is their ability to increase the absorption of key nutrients such as amino acids from protein. This can help improve muscle recovery and growth, essential for athletes looking to optimise their performance. In addition, certain probiotic strains can affect the pharmacology and physiological properties of multiple food components, further enhancing their health benefits.

Despite the existence of shared core mechanisms for probiotic function, the health benefits of probiotics are strain- and dose-dependent. This means that athletes should consume a variety of probiotic strains in adequate amounts to confer a health benefit. The optimal dose and duration of probiotic supplementation for athletes is currently unknown, so it is recommended that athletes consult with a qualified sports nutrition professional or dietitian to determine the appropriate probiotic regimen for their individual needs.

Gut Microbiota Composition in Athletes

Athletes have varying gut microbiota compositions that appear to reflect the activity level of the host in comparison to sedentary people. The differences in gut microbiota composition are linked primarily to the exercise volume and amount of protein consumption. For example, athletes who consume a high-protein diet tend to have a higher abundance of bacteria involved in protein metabolism.

Whether differences in gut microbiota composition affect probiotic efficacy is unknown. However, athletes may benefit from probiotic supplementation to optimise gut and immune health. In addition, probiotics may help reduce the risk of gastrointestinal distress, a common problem among athletes.

Probiotic Supplementation for Athletes

Probiotic supplementation can be a valuable tool for athletes to optimise their health, performance, and recovery. I recommend that athletes consume a variety of probiotic strains in adequate amounts to confer a health benefit. Some of the most commonly used probiotic strains for athletes include Lactobacillus acidophilus, Bifidobacterium bifidum, and Streptococcus thermophilus.

The optimal dose and duration of probiotic supplementation for athletes is also unknown. However, it is recommended that athletes consume at least 1 billion colony-forming units (CFUs) of probiotics per day. This can be achieved through the consumption of probiotic-rich foods such as yoghurt, kefir, and sauerkraut or via the use of probiotic supplements.

It is important to note that not all probiotic supplements are created equal. Athletes should look for supplements that contain a variety of probiotic strains and are backed by scientific research. In addition, athletes should consult with a qualified sports nutrition professional to determine the appropriate probiotic regimen for their needs.

Conclusion

In conclusion, probiotic supplementation can be a valuable tool for athletes to optimise their health, performance, and recovery. The health benefits of probiotics are strain- and dose-dependent, and athletes have varying gut microbiota compositions that appear to reflect the activity level of the host in comparison to sedentary people. The optimal dose and duration of probiotic supplementation for athletes is currently unknown, so it is recommended that athletes consult with a qualified sports nutrition professional to determine the appropriate probiotic regimen for their individual needs.

Take-Home Messages

1. Probiotics can help to maintain a healthy balance of gut bacteria, which is essential for optimal digestion and absorption of nutrients.

2. Probiotics can help to support the immune system by enhancing the production of antibodies and other immune cells.

3. Probiotics can increase the absorption of key nutrients, such as amino acids from protein, which can help to improve muscle recovery and growth.

4. Athletes should consume a variety of probiotic strains in adequate amounts to confer a health benefit.

5. Athletes should consume at least 1 billion colony-forming units (CFUs) of probiotics daily.

6. Athletes should look for probiotic supplements that contain a variety of probiotic strains and are backed by scientific research.

7. Athletes should consult a qualified sports nutrition professional to determine the appropriate probiotic regimen for their needs.

That’s it for today! I hope you found this of interest and value.

Have a great week, and see you next week for another edition of Fueling Greatness, in which we will continue to explore key topics in sport and exercise nutrition and unpack the “science-to-application” to help you achieve your performance, body composition and well-being goals.

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Have a great week!

Best regards,

Dr Laurent Bannock