How gut health affects fitness

So you’ve been thinking carefully about your Maximum heart rateyour muscular endurance, and Macros. But one thing you probably haven’t thought about much is your microbiome — specifically, how it can help or hinder your athletic performance.

Simply put, your Microbiome It is a mixture of bacteria, fungi, protozoa and viruses that live on and inside your body. And your microbiome — the mix of flora found inside your colon, intestines and stomach — may be responsible for much more than your digestion.

While more research is needed, studies It has shown potential Promising link Between your body Gut health And how good performance you can expect.

“When your gut is healthy, you have more energy, your hormones run more smoothly, and your body is able to absorb the nutrients you eat,” he says. Laura Londona board certified health counselor (AADP) and fitness specialist. “This, in turn, can give you more energy, stamina, endurance, and focus.”

How does the microbiome affect fitness?

Here are some ways taking care of your gut can help with your time under the bar, on the track, or in the gym.

1. Metabolic function

Intestinal microbes help absorption Essential nutrients That your body needs to function properly. When you exercise, increased metabolic activity places more demand on your body, which means it requires more energy (from nutrients) to meet that demand.

A healthy gut that contains the right balance of microorganisms may help your body Metabolize and absorb nutrients more efficiently It leads to better performance.

2. Deep sleep

Most exercisers know that a Good night’s sleep It can significantly affect performance. Smart practitioners know that gut health is the first line of defense against these great energy thieves: Insomnia and poor sleep quality.

While these two factors are important enough to make a big difference for the most active people, researchers are working harder, finding links to other systems and functions. Bottom line: If performance is important to you, you can’t overlook your gut health.

How can you improve gut health?

So how can one achieve a healthy gut? It may be helpful to start with where you are no Desire – any imbalance in the intestinal flora, such as an overgrowth of fungi or “bad” bacteria. These imbalances have been linked to poor digestion and absorption of nutrients, decreased immune function, and a decreased ability to do so Post-workout recoverylow energy in general, and even joint and bone pain.

Diets that contain a high percentage of sugar and Processed foods And low in minerals Healthy fats It has been associated with uncontrollable courage. Overprescribing antibiotics doesn’t help either – they tend to wipe out the “good” bacteria along with the bad, leaving the intestines and colon vulnerable to being overrun by an imbalance of the wrong “buga.”

1. Exercise

Yes, a healthy gut leads to better athletic performance, but the opposite is also true. Studies indicate so People who exercise may have a healthier microbiome, Even those who have no previous exercise routine.

Here’s the problem: exercise must be regular and continuous. Once the participants stopped exercising, their gut health returned to its previous (less healthy) state.

2. Consider nutritional supplements

ProbioticsPrebiotics and digestive enzymes help improve your gut health by promoting the growth of beneficial bacteria in your gut (the role of prebiotics), placing them there (the role of probiotics), or helping your body digest food to allow for more food. Absorption of nutrients (role of digestive enzymes).

3. Improve your diet

Reducing processed foods that contain a high percentage of sugar Increase your fiber intake And add in Fermented foods (such as kimchi, sauerkraut, and yogurt) have been shown to improve the microbiome and create an environment in which healthy microorganisms can thrive.

If controlling your digestion or performance is difficult with modest dietary changes, you may want to consider a more restrictive diet such as the Gut-Pulpatory Syndrome (GAPS) diet. The GAPS diet is based on the understanding that your gut may affect your physical and mental health. Consult and work with a qualified professional (gastroenterologist, dietitian) who specializes in the GAPS diet.

No matter your fitness level, one thing is for sure: It’s always better to finish a workout feeling calm and energized rather than cramped and exhausted. Next time you’re thinking about how to do it Breaking through the plateau Or just get back out there again, and give your gut health some consideration. Your colon and intestines will thank you and reward you.

4-week gut protocol

If you want to experience the benefits of a healthy microbiome, 4-week gut protocol It is a comprehensive program with a three-pronged approach to help promote gut health:

• feeding: Over a period of four weeks, BODi Super Trainer Autumn Calabrese It will help isolate the seven most common foods and ingredients that can cause stomach distress and undermine your overall health.
• Supplements: Two extensions are included in the program. Activate It is a powerful combination of Prebiotics and probiotics Which supports beneficial flora in the digestive system. to improve Includes digestive enzymes to help support nutrient absorption and bioavailability.
• Practice: Designed to be followed with a nutrition program, 4 weeks for the whole body It is a low-impact program that makes consistency and results achievable for anyone. You’ll perform a total of 16 exercises — four per week for four weeks — all in less than 30 minutes.