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Did you know that optimizing overall gut health has the potential to improve athletic performance?
The human gut microbiome has been a growing area of research, and studies have shown that there is a complex relationship between diet, exercise, and the gut microbiome.
It has been shown that dietary interventions can alter the gut microbiome in as short as 24 hours, and the quantity, timing, and nutrient composition of various foods and nutrients can alter the growth of various species!
Vitamins & Minerals
Vitamins and minerals, especially iron, vitamin D, calcium, and magnesium, are affected by the increased physiologic demands and the stress of exercise due to the increased loss of micronutrients through sweat and decreased absorption through the gastrointestinal tract during exercise. This is particularly relevant in the female population since micronutrients are commonly deficient in female athletes with low energy intake due to little total energy intake or poor food choices. Additionally, those with food allergies or intolerances, athletes who train indoors or travel often, vegan athletes, and those who consume a Western diet can be at an even bigger risk for suboptimal intake.
Dietary Fiber
A diet rich in dietary fiber, including resistant starch, oligosaccharides, and non-starch polysaccharides, plays a large role in promoting the growth of beneficial bacteria. These have been found to increase physical performance and play a role in energy metabolism. These short-chain fatty acids may promote increased calorie extraction from the diet and also aid in improved absorption of many micronutrients, including calcium and iron!
Gut Microbiome & Exercise
The composition of the microbiome may differ between athletes and the general population. Besides inadequate nutrient intake and poor dietary choices, analyzing changes in the gut microbiome in response to exercise may provide some strategies to improve nutrient absorption and utilization in this population.
A systematic review on exercise-induced stress behavior showed a high correlation between physical and emotional stress during exercise and changes in gastrointestinal microbiota composition and markers of intestinal permeability. This was also confirmed in a study of military personnel during training. The combination of reduced blood flow to the gut, gastrointestinal distress, and subsequent impaired nutrient absorption in the gut can largely affect athletic performance.
A literature review published in the Journal of the International Society of Sports Nutrition found that the short-chain fatty acids in the gut were much different when comparing the exercise group to the control group.
Macronutrients & Gut Health
The macronutrients provided in the diet can enhance or inhibit colonization of specific species in the gut microbiome, and dietary changes can account for up to 57% of these changes, compared to genetics alone, which account for no more than 12%. Insufficient calories and carbohydrates to fuel the individual’s needs can also lead to decreased diversity.
The composition of the microbiome may affect energy harvested from foods, however, more research is warranted to determine the impact of calorie intake versus overall macronutrient composition of the diet.
Daily carbohydrate recommendations differ based on sport and duration of training and range anywhere from 5-7g/kg/day for training one hour or less per day to as high as 8-12 g/kg/day for more than four hours of training per day. These carbohydrate recommendations often come from low-fiber choices to minimize gastrointestinal distress during exercise and replenish glycogen stores. Incorporating fiber from whole food sources, in addition to adequate carbohydrate intake, is important in how it impacts the gut microbiome to support both training and recovery.
Probiotic Bacteria & Athletic Performance
Some of the beneficial bacterial species, such as Bifidobacterium and Lactobacillus, have shown promise, specifically in the field of athletic performance as well as overall health outcomes. Additional strains related to athletic performance and gastrointestinal permeability include:
- L. acidophilus
- L. rhamnosus
- L. casei
- L. plantarum
- L. fermentum
- B. lactis
- B. breve
- B. bifidum
- S. thermophilus
Other beneficial species include:
- Akkermansia – inversely associated with obesity
- Prevotella – positively correlated with branched-chain amino acid production, which may aid in recovery following exercise
- Veillonella – may be specifically important for increasing duration of high-intensity exercise due to accelerated lactate clearance
Besides a diet rich in prebiotic fibers such as oligofructose and fermented foods, dietary compounds such as polyphenols have been shown to increase levels of Akkermansia.
Final Thoughts
While topics like gut health can be extremely nuanced and complex, we hope this information and our educational content as a whole continue to empower you to make decisions that can improve your overall health!
Need help optimizing your protocols to reach your health and fitness goals? Let us help by putting an expert in your corner to help you get there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!
References
- Bressa, C., et al. (2017). Differences in gut microbiota profile between women with active lifestyle and sedentary women. PloS one, 12(2), e0171352. https://doi.org/10.1371/journal.pone.0171352
- Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870. https://doi.org/10.1016/j.jand.2015.09.003
- Frame, L. A., Costa, E., & Jackson, S. A. (2020). Current explorations of nutrition and the gut microbiome: a comprehensive evaluation of the review literature. Nutrition reviews, 78(10), 798–812. https://doi.org/10.1093/nutrit/nuz106
- Han, M., et al. (2020). Stratification of athletes' gut microbiota: the multifaceted hubs associated with dietary factors, physical characteristics and performance. Gut microbes, 12(1), 1–18. https://doi.org/10.1080/19490976.2020.1842991
- Huang, W. C., et al. (2019). Effect of Lactobacillus plantarum TWK10 on Exercise Physiological Adaptation, Performance, and Body Composition in Healthy Humans. Nutrients, 11(11), 2836. https://doi.org/10.3390/nu11112836
- Mohr, A. E., et al. (2020). The athletic gut microbiota. Journal of the International Society of Sports Nutrition, 17(1), 24. https://doi.org/10.1186/s12970-020-00353-w
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