The Gut Microbiome and How it Affects Athletic Performance
Introduction:
In recent years, efforts to improve athletes’ physical performance and overall health have led to many studies being conducted on a previously obscure field of research: how the bacteria inside a human’s gastrointestinal tract affect one’s health. Collectively, these bacteria make up what is known as the gut microbiome. While previously thought to be irrelevant, research has shown that the gut microbiome plays a pivotal role in athletic performance, leading to many athletes switching to diets that prioritize gut health.
What is the gut microbiome?
The human gut microbiome applies to all of the microbes such as bacteria, fungi, and viruses that live inside your gastrointestinal tract, which is the passageway of the digestive system that starts at the mouth and terminates at the anus. The amount of microbes living in a human gut is immense. Studies have shown that on average, there are 10 to 100 trillion microbes living in your GI tract. Some researchers argue that there are ten times as many gut bacteria as there are human cells in the body. The gut microbiome is also an incredibly diverse environment, with more than 1,000 different species residing in it.
Good vs bad gut bacteria
As mentioned before, trillions of bacteria make up the gut microbiome. It is also important to note that both good and bad bacteria make up the microbiome. Good gut bacteria help the body break down complex molecules that it is incapable of digesting such as plant cellulose and help train the body’s adaptive immune system. Furthermore, good gut bacteria also help reduce the risk of a wide variety of diseases. For example, some types of good gut bacteria release anti-inflammatory molecules, reducing the risk of diseases such as Crohn’s disease and ulcerative colitis. The presence of certain good gut bacteria also prevents bad gut bacteria from causing disease by reproducing so rapidly that the bad bacteria have no space to grow.
Bad gut bacteria, on the other hand, negatively impact the body. This group of bacteria releases toxins into their surroundings which causes diarrhea, fevers, bloating, or other various forms of discomfort. Some examples of species of bad bacteria are Salmonella, E. Coli, C. perfringens, and Staphylococcus.
How does the human gut microbiome affect athletic performance?
The relationship between humans and the microbes that live in their gut is symbiotic; both the gut microbes and the human host benefit from their coexistence. For athletes, improving the gut microbiome is critical for enhanced physical performance. For example, a good gut microbiome helps reduce the risk of developing “runner’s diarrhea”, a condition where a runner experiences diarrhea during and after running, lowers the chances of getting sick, and improves recovery time.
How to Support Your Gut Microbiome:
Exercise is shown to slow down the time it takes for food to pass through the GI tract, which can benefit the gut microbiome as the microbes have more time to aid in digestion.
Switching to a high-fiber diet such as a Mediterranean food plan can help the microbiome as the microbes can break the fiber down into beneficial molecules known as short-chain fatty acids which fortify the gut barrier, regulate immune function, and nourish intestinal cells.
Consume probiotics such as yogurt and kefir.
Conclusion:
In conclusion, the gut microbiome plays a critical role in an athlete’s physical performance. Supporting the gut microbiome by switching to a high-fiber diet, exercising often, and consuming probiotics will allow athletes to experience enhanced nutrient absorption, get sick less often, and improve recovery time.
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