Sports performance Archives

Probiotics and Athletic Performance

11Apr12th April 2024 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

Jäger et al. International Society of Sports Nutrition Position Stand: Probiotics. Journal of the International Society of Sports Nutrition. 2019; 16:62.
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.
Maughan et al. IOC consensus statement: Dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52:439–55.
Wakeman M. (2013). A review of the role of probiotics in sport. ISSSMCconference abstract 031 2013.
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.
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.
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.
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.

The guide to building muscle

04Apr4th April 2024 By Rob Hobson

Achieving a muscular physique is a goal cherished by many, but few realise the dedicated blend of targeted exercise and nutritional strategy it demands. This objective is not solely the preserve of powerlifters, wrestlers, and other strength athletes. In fact, anyone, whether aiming for a lean or more robust build, can tap into these techniques for body transformation.

The Science of Muscle Building

Before diving into the foods that can help you to build muscle, it’s essential to understand the underlying mechanics of muscle growth. Muscles increase in size through hypertrophy—a process triggered by resistance training. During such workouts, minute tears occur within the muscle fibres. The subsequent repair of these fibres results in muscle growth, underlining the necessity of balancing strenuous exercise with sufficient rest periods.

But here’s the catch: muscle-building is not just about hitting the gym. Nutrition plays a crucial, often understated role. A diet aimed at muscle growth should not only support fibre repair but also maintain overall health to sustain regular training regimes.

Protein: The Building Block of Muscles

At the core of muscle repair and growth is protein. As proteins break down, they yield amino acids, which facilitate the reconstruction of muscle fibres. Thus, the equilibrium between muscle protein synthesis and breakdown dictates the magnitude of muscle growth. Post-exercise, consuming an ample amount of protein can tip this balance towards muscle growth.

However, a frequent question is: How much protein should I eat?

For athletes, the daily recommended intake ranges between 1.2-2g per kg of bodyweight, a figure significantly above the general populations 0.75g/kg. So, someone weighing 70kg would target a daily protein consumption of 91-119g. For those aiming to shed weight while retaining muscle, a higher protein intake (1.8g to 2.7g per kg/bodyweight) combined with a 15% caloric deficit is advisable.

The timing of protein intake is equally crucial. Aim for 25g within an hour post-workout, infused with 2-3g of leucine, an amino acid known to stimulate muscle protein synthesis. It’s also wise to spread out protein consumption throughout the day, ensuring a steady influx of amino acids for muscle growth. The anabolic window has been shown to stay open for up to 24 hours after training so drip feeding the body with protein every 3-4 hours is just as important as the post-training dose. You should aim for at least 20g protein per meal.

Leucine and muscle protein synthesis

This branched chain amino acid is essential for muscle protein to take place as it initiates the process of building and regenerating muscle (muscle protein synthesis) which is important for people trying to increase their mass. Leucine increases muscle protein synthesis by stimulating the mammalian target of rapamycin complex (mTOR) signalling pathway which results in new muscle proteins.

People following a plant-based diet can combine protein foods to get 2-3g leucine per meal.

Carbohydrates: More Than Just Energy

Carbs are not merely about energy. In the context of muscle building, they play a pivotal role. Carbohydrates fuel workouts, ensuring maximum muscle stimulus. They also safeguard protein. Depleted glycogen stores can prompt the body to derive energy from amino acids—potentially hampering muscle growth. Post a high-intensity session, a 3:1 carbohydrate-to-protein ratio can be ideal for both glycogen restoration and muscle building. Think a banana and a 600ml milk or protein shake.

Muscle Foods: The Fantastic Five

Chicken Breast

Protein Punch: 24g per 100g.

Leucine Load: 80g chicken gives 2g leucine.

Muscle Magic: This lean meat is packed with protein, which is essential for muscle repair and growth. Chicken also provides essential vitamins and minerals, especially B vitamins, which play an important role in converting food into energy to help fuel your workouts.

Incorporation Ideas: Chicken is very versatile and works well in a simple stir fry or grilled plain. You can also use chicken mince as an alternative to red meat in dishes like chilli or combine with sliced spring onions and herbs and roll into meatballs served with spaghetti and spice tomato sauce.

Eggs

Protein Punch: 13g per 2 eggs.

Leucine Load: 4 eggs dish out 2g leucine.

Muscle Magic: Eggs are a powerhouse of protein. The yolk contains vitamin D, crucial for bone health and muscle function as well as supporting immunity during the winter months saving off colds and coughs. Additionally, eggs contain leucine, an amino acid essential that the body relies on for muscle protein synthesis making them a great post workout breakfast meal option.

Incorporation Ideas: Eggs can be used to make a meal at any time of day and are also a cost-effective protein option. Try scrambled eggs with smoked salmon for an extra shot of vitamin D or shakshuka (baked eggs in spicy tomato sauce) for a quick and easy evening meal or weekend brunch.

Greek Yogurt

Protein Punch: 10g per 100g.

Leucine Load: 200g serves up 2g leucine.

Muscle Magic: Like all dairy foods, yoghurt has a unique blend of fast-digesting whey protein and slow-digesting casein protein, making it highly effective for muscle growth. Yoghurt makes a great bedtime snack to help with muscle growth while you sleep as it drip feeds the body with a protein.

Incorporation Ideas: Yoghurt can be added to smoothies, porridge, and breakfast cereal to help boost the protein content. Try also adding a dollop of yoghurt to vegetarian protein-based meals like chilli, soups and stews made with tofu, Quorn or legumes.

Tofu and other soy foods

Protein Punch: 9g per 100g.

Leucine Load: 220g gives 2g leucine.

Muscle Magic: For those on a plant-based diet, tofu is a protein saviour as it is one of the few plant-based proteins to contain all the essential amino acids. Tofu is made from soyabeans which can be eaten alone (edamame beans) or used to make other foods such as milks, tempeh, and miso. As well as protein, tofu and other soy foods are rich in calcium that supports bone and muscle strength as muscle function, and iron to support healthy red blood cells that deliver oxygen around the body.

Incorporation Ideas: Tofu can be added to smoothies to boost their protein content or added to stir fries and curries in place of meat. Edamame beans are also easy to include in your diet and can be eaten as a snack on their own, made into a dip or added to salads and stir fries.

Almonds

Protein Punch: 21g per 100g.

Leucine load: 130g almonds give 2g leucine.

Muscle Magic: Almonds are a good source of protein and a healthy way to increase you overall energy intake which is important when trying to gain muscle mass. These nuts are also rich in calcium and magnesium to help support muscle function. A published study conducted by the Almond Board of California found that a serving of almonds helped to reduce fatigue, tension and muscle soreness during recovery and decreased muscle damage during the first day of recovery post-exercise. These findings are likely due to the healthy fats and vitamin E content (1).

Incorporation Ideas: Almonds are a perfect snack to keep in your kit bag to keep yourself topped up with protein across the day. These nuts also make a great protein booster to any meal, and you can add them on top of salads or incorporate them into grain dishes such as couscous. Ground almonds can also be sued to make homemade protein bars alongside mashed chickpeas, honey and nut butter.

Building muscle is part science, part art. While workouts craft the canvas, nutrition paints the masterpieceproviding you the nutrients to support muscle growth.

References

1. Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldemariam, M. M., & Zhang, Q. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Frontiers in nutrition, 9, 1042719. https://doi.org/10.3389/fnut.2022.1042719

Creatine supplementation for Women

28Feb28th February 2024 By Rob Hobson

Creatine, scientifically known as methylguanidine acetic acid, is more than just a supplement reserved for athletes and bodybuilders. Its role in energy production, particularly in activities requiring short, intense bursts, makes it a valuable asset for anyone looking to enhance their physical performance, including women. This article delves into the multifaceted benefits of creatine, debunking common myths and highlighting its potential, especially for women in sports, resistance training, and overall wellness.

Understanding Creatine and Its Functions

Creatine is stored in the muscles and is pivotal for producing ATP (adenosine triphosphate), the energy currency of the cell, essential for muscle contractions and recovery between exercise sessions. Its ability to maintain power output during high-intensity efforts makes it ideal for sports involving repeated sprints, like rugby and football, and activities requiring explosive bursts, such as swimming or track sprints.

Creatine’s Impact on Women’s Bodies

Despite anatomical differences between genders, energy systems operate similarly in both men and women. Creatine offers numerous benefits:

Energy Production: It regenerates ATP, allowing for sustained high-intensity activity by replenishing ATP levels through creatine phosphate donation.
Muscle Mass: Creatine can increase muscle mass by drawing water into muscle cells, which may promote growth, and by enhancing resistance training effects.
Exercise Performance: Studies confirm creatine improves strength, power, and performance in high-intensity exercises due to increased ATP availability.
Brain Function: Creatine may boost brain function by supporting ATP requirements, potentially improving cognition and reducing symptoms of depression, especially in women.

Research on Creatine Benefits for Women

Recent studies have specifically examined creatine’s effects on women, revealing significant benefits:

Increased Upper-Body Strength: A systematic review found creatine supplementation increases upper-body strength in older women, particularly with resistance training over 24 weeks.
Combatting Sarcopenia: Creatine enhances resistance training effects on muscle building, crucial for mitigating age-related muscle loss.
Mental Health: Supplementing with creatine could elevate brain creatine levels, potentially easing depression symptoms, notably in women experiencing higher depression rates during reproductive years.
Enhanced Athletic Performance: Research on young women athletes shows creatine boosts muscle strength and performance, aiding in disciplines like soccer and strength training.

Creatine for Postmenopausal Women

Creatine supplementation, paired with resistance training, shows promising results for postmenopausal women by improving muscle mass, strength, and bone health. Studies illustrate creatine’s role in slowing bone mineral loss and enhancing muscle quality, underscoring its value for this demographic.

Daily Creatine Intake for Women

For sports performance or maintaining muscle mass post-menopause, a daily creatine dose of 3-5 grams is recommended. While some opt for a loading phase with higher doses initially, ongoing research confirms that consistent daily intake is effective and safe for extended periods.

Addressing Creatine Myths and Concerns

Despite over 500 peer-reviewed studies affirming creatine’s safety, misconceptions persist. Notably, creatine does not harm the kidneys in healthy individuals, nor does it cause dehydration, muscle cramping, fat gain, or other commonly feared side effects. It’s proven to be a safe and beneficial supplement when used as recommended.

Conclusion

Creatine offers a wide array of benefits for women, from enhancing athletic performance and muscle strength to supporting brain health and combating age-related muscle loss. Its safety and efficacy, backed by extensive research, make it a worthwhile supplement for women pursuing fitness goals, mental well-being, or healthy aging. Whether you’re an athlete, fitness enthusiast, or simply looking to improve your health, creatine can be a valuable addition to your wellness regimen, debunking the myth that it’s solely beneficial for men.