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Probiotics and Athletic Performance

By Rob Hobson

Are you looking to boost your exercise performance, accelerate post-training recovery, and enrich your overall wellbeing? Whether you’re an elite athlete, a weekend warrior, or starting your fitness journey, enhancing athletic performance, speeding up recovery from physical exertion, and achieving overall wellbeing are likely high on your priority list. Increasing evidence points to optimal gut health and a robust immune system as key drivers of peak performance (1).

Emerging research highlights probiotics—beneficial microorganisms—as instrumental in bolstering gut health, immune function, and recovery post-training, thereby boosting performance (1,2,3,4)

Exploring Probiotics

Defined by the World Health Organisation (WHO) and the International Olympic Committee (IOC) as live microorganisms that confer health benefits when taken in appropriate amounts, probiotics can increase beneficial bacteria in the gut. Originating from certain fermented foods and supplements, these bacteria were first noted by Nobel laureate Elie Metchnikoff in 1900 for their positive impact on gastrointestinal health through fermented milk. Today, probiotics are linked to various health benefits, crucial for athletes’ endurance and wellbeing (1,3,4).

Probiotics’ Role in Peak Athletic Performance

 

The position statement by the International Society of Sports Nutrition (ISSN) on probiotics and athletic performance shed light on how probiotics can significantly benefit athletes:

Enhancing Gastrointestinal Health and Performance

Endurance athletes often face gastrointestinal issues during prolonged activities, leading to discomforts like nausea and diarrhoea. Studies show that taking a combination of probiotic strains before competitions can reduce these symptoms, bolster immune and inflammatory responses, and even enhance exercise performance, VO2 max, and aerobic power (5).

The Mechanisms Behind the Benefits

By modulating metabolism, improving the availability and absorption of amino acids, vitamins and minerals

  • Probiotics assist in the maintenance of appropriate gut pH and digestive function through enzyme activity and metabolism within the gut. This improves the availability of amino acids, vitamins, short chain fatty acids, micronutrients and minerals; these are then easily absorbed through from the gut to the circulation.
  • Probiotics provide the favourable environment for the resident healthy microorganisms by maintaining appropriate PH, recycling nitrogen, detoxification and transformation of many substances and micronutrients (1).

By improving immune functions, reducing inflammation and infections

70% of the immune system (cells) is located in the gut and probiotic supplementation has been shown to promote a healthy immune response in people (1).

  • A number of studies have demonstrated that certain strains of probiotics improve the structural integrity of the gut by influencing a protein called Zonulin. Thereby keeping the gut lining intact and preventing the leaking of partially digested macro (big) molecules in body’s circulation. This is very important to prevent ‘leaky gut’ and certain allergic reactions (1). It is important to note that the gut undergoes a lot of stressful events in high endurance athletes.
  • Probiotics reduce the adhesion of pathogens (harmful microorganisms) to the mucosal lining of the gut, this helps in reducing the number of pathogens in the gut. Probiotics also produce antimicrobial substances, thus defending against invaders and maintaining a balance of good microflora in the gut. This is important to reduce the frequency of infections and abdominal discomfort.

Upper respiratory tract infections (URTIs) represent approximately 35-65% of the health issues addressed in sports medicine. Interestingly, the occurrence of URTIs among athlete’s mirrors that of non-athletes, with no significant difference in incidence rates.

Athletes suffering from these infections often see detrimental effects on their health and performance, a fact particularly noticeable among swimmers during intense training periods. Distance runners, for instance, tend to report a higher frequency of URTIs after competing. This highlights the role of probiotic supplementation as an effective nutritional approach to reduce an athlete’s vulnerability to such illnesses.

Supporting Post-Training Recovery

 

Fatigued and/or damaged muscles, systemic inflammation, and build-up of harmful and muscle damaging oxidative molecules (called oxidative stress) are common in athletes and these can impact post-training recovery and performance. The anti-inflammatory properties of certain probiotic strains such as lactobacillus Plantarum have been shown to aid in the recovery of fatigued muscles by mitigating inflammation and oxidative stress, crucial for healing and recovery (6).

Overtraining can also compromise the immune system. This is characterised by an imbalance between training and recovery resulting in symptoms such as prolonged fatigue, decreased performance, and increased vulnerability to infections.

Maintaining Optimal Hydration

Probiotics can help maintain the integrity of the gut lining, ensuring that water and electrolytes are more efficiently absorbed back into the body, which is essential for maintaining hydration and also helping to prevent GI upset during exercise.

Influencing Stress and Hormonal Balance

 

Early research suggests probiotics may modulate stress hormones, support hormonal functions related to body composition, and improve stress response, underscoring their potential in enhancing athletic performance. This research falls under the category of psychobiotics, a term that describes probiotics with potential mental health benefits through their action on the gut-brain axis.

Research has shown that the gut-brain axis, a complex communication network linking the gastrointestinal tract and the brain, plays a crucial role in modulating stress responses. Probiotics can influence this axis, potentially affecting the production and regulation of stress hormones, including cortisol (7).

International Travel

There is an increased risk of GI problems during international travel. Typically, good hygiene helps to prevent bacterial contamination and spread, but much of the time that is not enough. Therefore, probiotic supplementation for athletes traveling abroad can form part of a sports nutrition plan. One of the most widely research strains of bacteria related to traveller’s diarrhoea is  Lactobacillus rhamnosus GG (8).

This is particularly relevant when an athlete is overreaching. Functional overreaching is an increase in training load that leads to a temporary performance decline followed by improved performance after adequate recovery. It’s considered a positive and intentional aspect of training designed to enhance athletic performance however it can lead to temporary immunosuppression and may be even more of a consideration if it coincides with travelling overseas.

Probiotic Efficacy: Elite vs. Novice Athletes

While elite athletes might utilise probiotics for quicker recovery and overall wellbeing, novices may notice more pronounced performance improvements, underscoring probiotics’ broad applicability.

The Synergy of Nutrition and Probiotics

 

Optimal performance and probiotic benefits are maximised with a balanced diet rich in proteins, fibre, and fatty acids. Foods promoting probiotic functions, known as prebiotics, include bananas, onions, garlic, leek, barley, oats as well as potatoes and pasta that have been cooked then cooled, enhancing probiotics’ effectiveness.

Safety and Recommendations

Common probiotic species are deemed safe for general use, though individuals with specific health conditions should consult healthcare professionals. Athletes should choose reputable probiotic supplements to avoid contamination risks, especially concerning sport doping regulations.

Incorporating probiotics offers a promising avenue for athletes aiming to enhance performance, recovery, and wellbeing.

References

  1. Jäger et al. International Society of Sports Nutrition Position Stand: Probiotics. Journal of the International Society of Sports Nutrition. 2019; 16:62.
  2. Jäger et al. Probiotic Streptococcus thermophilus FP4 and Bifidobacterium breve BR03 supplementation attenuates performance and range-of-motion decrements following muscle damaging exercise. Nutrients. 2016;8.
  3. Maughan et al. IOC consensus statement: Dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52:439–55.
  4. Wakeman M. (2013). A review of the role of probiotics in sport. ISSSMCconference abstract 031 2013.
  5. Salarkia et al. Effects of probiotic yogurt on performance, respiratory and digestive systems of young adult female endurance swimmers: a randomized controlled trial. Med J Islam Repub Iran. 2013;27:141–6.
  6. Huang, W. C., Wei, C. C., Huang, C. C., Chen, W. L., & Huang, H. Y. (2019). The Beneficial Effects of Lactobacillus plantarum PS128 on High-Intensity, Exercise-Induced Oxidative Stress, Inflammation, and Performance in Triathletes.Nutrients, 11(2), 353.
  7. Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987.
  8. Hempel, S., Newberry, S. J., Maher, A. R., Wang, Z., Miles, J. N., Shanman, R., Johnsen, B., & Shekelle, P. G. (2012). Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a systematic review and meta-analysis.JAMA, 307(18), 1959–1969.

Everything athletes need to know about protein

By Rob Hobson

What is protein?

Protein is one of the three macronutrients alongside carbohydrates and fats. These are required in larger amounts for the body to function properly and they provide a source of energy. While protein can provide energy its main function is for the growth and repair of muscle, bone, skin, enzymes, hormones and other components critical to bodily functions.

Proteins are made up of smaller molecules called amino acids. There are 20 different amino acids which link together in different combinations to form complex structures. Nine of these amino acids can’t be made in the body and must be gleaned from the diet which is why they are referred to as being ‘essential’.

 

How much protein does a healthy adult need?

UK dietary guidelines (based on a sedentary population) recommend 56g of protein for men and 45g for women daily. These guidelines are based on a dietary intake of 0.75g protein per kg of body weight1.

How much protein do we get in our diet?

The National Diet and Nutrition Survey (2020) has shown that protein intake in healthy adults is well above the recommendations as men consume 85g and women 68g daily2. Some people may need more protein in their diets, such as pregnant women, those recovering from illness or injury, and athletes engaged in endurance or strength-based sports.

 

What are the best sources of protein in the diet?

The topic of protein in the diet is just as much about quality as it is quantity. The quality of a protein is gauged on its essential amino acid content and you could also factor in how it appears in a food; for example, a lean steak would be considered healthier that a meat pie or sausage.

Foods such as meat, poultry, fish, dairy, eggs, and whole sources of soy (tofu, edamame beans, tempeh) contain all nine essential amino acids.

Plant-based sources such as beans, pulses, lentils, nuts, and seeds contain some but not all the essential amino acids. People following a plant-based diet should endeavour to consume a variety of different foods rich in protein across the day.

 

How does an athletes protein requirement differ?

Despite the importance of nutrition many athletes still seem to be confused about what to eat. Commonly, athletes consume above and beyond the amount of protein required to support their needs. This high intake of protein comes at the expense of carbohydrates which in the case of endurance athletes or team sports players may hamper performance.

Understanding protein requirements in athletes is often about establishing a better macronutrient split in favour of carbs rather than dealing with insufficiency.

Recommendations for protein intake amongst athletes vary depending on the type of sport. They are given as grams per kg of body weight per day3,4.

  • Regular physical activity                                                1.0-1.2 g
  • Endurance athletes                                                       1.2-1.4g
  • Team sports (rugby, football)                                         1.2-1.4g
  • Strength/power athletes (weightlifting, wrestling)          1.2-2.0g

 

Timing is key for muscle protein synthesis

Timing is crucial and consuming protein shortly after exercise is beneficial for muscle protein synthesis (MPS). Consuming protein after training is also facilitates the skeletal muscle adaptive response to each session resulting in more effective muscle reconditioning.

Muscle protein gains in response to resistance exercise are influenced by the training load and the amount, type, and timing of protein during the following 24-48 hours. The anabolic muscle response (growth and building) peaks after consuming 20-25g of protein. Excess of this doesn’t appear to have any more significant effect. This means consuming around 25g of protein post-training and at regular intervals (every few hours) across the day is a more beneficial strategy than higher doses less often.

 

The type of protein is also important

The amino acid leucine increases the rate of protein synthesis. A post-training meal should be in the form of a rapidly digested protein with a high leucine content such as whey, skimmed milk, and eggs. Whey protein seems to be the most effective at increasing MPS due to its rapid digestion and absorption and its composition of amino acids. Other proteins consumed over the day should be lean and high-quality, containing all the essential amino acids, predominantly animal sources. These can also be supplemented with soy, beans, cheese, and nuts.

Consuming 40g of casein protein before bed has been shown to increase overnight MPS and metabolic rate as it is broken down and releases its amino acids more slowly5.

 

What is the role of protein in building muscle?

After consuming protein, enzymes in the stomach and small intestine break them down into chains of amino acids called peptides. Training causes microtears which trigger an immune response involving stem cells and growth hormone that use the amino acids to repair the damage. These amino acids are sent to damaged muscle cells to stimulate myofibrils’ growth, which are the filaments that make up muscles. These myofibrils fuse with damaged areas of muscle fibres which is a process that helps to make them bigger and stronger.

 

Do athletes need protein shakes?

You can get all the protein you need from the diet, but sometimes it may be more convenient to consume a protein shake. These shakes are most useful after a training session as they take very little preparation and can be consumed on the go. Shakes also guarantee the correct quantity and quality of protein, comprising all the essential amino acids, including leucine.

Athletes with a high requirement for protein or those following a vegan diet may choose to consume more than one of these shakes a day to ensure their intake. Shakes containing less that 20g of protein are better taken alongside a source of carbohydrate as the release of insulin can help with its uptake. You can do this by blending honey and fruit such as bananas or berries.

 

Is there a danger of consuming too much protein?

There is no benefit to consuming more protein than is required. It has been claimed that consuming more than 3g/kg/day of protein has adverse side effects, including kidney damage, increased blood lipoproteins (substances made of protein and fat that carry cholesterol around the body), and dehydration.

Consuming up to 2g/kg/day is not harmful. Still, this level of protein intake may come at the expense of carbohydrate and fat when trying to keep energy intake constant which is a crucial consideration for endurance athletes. Athletes consuming a high amount of protein in their diet need to ensure an adequate intake of fluids to avoid dehydration.

References

  1. Dietary reference values for food energy and nutrients for the United Kingdom. Report of the Panel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy. (1991). Reports on health and social subjects, 41, 1–210.
  2. https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019
  3. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29 Suppl 1, S29–S38.
  4. American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Rodriguez, N. R., Di Marco, N. M., & Langley, S. (2009). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and science in sports and exercise, 41(3), 709–731.
  5. Res, P. T., Groen, B., Pennings, B., Beelen, M., Wallis, G. A., Gijsen, A. P., Senden, J. M., & VAN Loon, L. J. (2012). Protein ingestion before sleep improves postexercise overnight recovery. Medicine and science in sports and exercise, 44(8), 1560–1569.

Useful resources

Joint Position Statement on Nutrition and Athletic Performance – American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada