The gut biome is the ecosystem of bacteria, fungi and viruses that lives in our digestive tract and has a powerful effect on our immune system, energy and mood. Could it therefore have a significant effect on our workout performance?
Drew Price, a nutrition consultant and doctoral researcher at Reading University, points to studies that show mice with normal amounts of bacteria in their gut biomes have a third more energy than those with lower amounts. “There’s growing evidence that protecting the gut microbiome boosts the physical processes that underpin our fitness,” he says. This is how to keep your gut and body fit and firing.
1.
Building Blocks
Muscles are made from protein, of which meat, fish, eggs and beans are all excellent sources. But protein can be difficult to break down, which can lead to bloating and dehydration. Certain gut bacteria help to break down protein into easily absorbable amino acids, which the body then uses for building muscle tissue. Yogurt, sauerkraut and nuts are good sources of these bacteria.
2.
Ditch the Booze
According to the sports nutritionist Sean Willers, alcohol is one of the biggest gut disruptors. “Even moderate drinking can kill beneficial gut bacteria, reducing microbiome diversity,” he says. Exceeding the recommended units could damage your gut lining, leading to permeability (“leaky gut”), which allows harmful toxins into the bloodstream, as well as affecting the gut’s ability to absorb the nutrients you need to recover post-workout.
3.
Go Fast
Studies have concluded that intermittent fasting can increase beneficial gut bacteria and strengthen the gut lining. “Fasting gives the digestive system a break, enabling the bacteria to rebalance and reduce inflammation,” Willers says. One study in the journal Nutrients found that “fasting, coupled with regular exercise, can improve several metabolic and inflammatory parameters.” This means more power for your workouts and less soreness after.
4.
Fuel Up
“Before a run, focus on carbohydrates, water and electrolytes, particularly sodium,” says the two-time Olympic champion triathlete Alistair Brownlee. Vegetable juice is a good source of sodium. “Together, these elements support performance without disrupting your gut.” For weight training, eat a fiber-rich, gut-friendly meal such as oatmeal.
5.
What Supp?
If you struggle to get enough good stuff in your diet, supplements can help. Price suggests choosing pills or powders that contain the natural carbohydrates and fibers found in fruit and vegetables. These include fructans, which support insulin levels and keep energy levels high; fructo-oligosaccharides, which regulate the lactic acid bacteria that causes stitches; and starch and glucose-derived oligosaccharides, which help protect brain function, keeping you focused on correct form when lifting weights.
Tom Ward is a U.K.-based writer
