How does a healthy gut affect performance?

Key Takeaways

1. The importance of intestinal health: The microbiome influences digestion, metabolism, immune system and mental resilience and is therefore essential for health and performance.
2. Benefits for athletes: A healthy intestinal flora optimizes nutrient absorption, strengthens the immune system, accelerates regeneration and improves mental strength.
   
3. Scientific support through probiotics and prebiotics: Probiotics and prebiotics promote a balanced intestinal flora, reduce inflammation and support muscle regeneration and stress management.
4. Holistic approaches count: The combination of regular exercise, a balanced diet and targeted measures to promote intestinal health improves athletic and mental performance.
5. Sustainable fitness through gut health: An intact microbiome is the key to achieving fitness goals and remaining healthy and efficient in the long term.

The role of the gut in the health and performance of the body is increasingly recognized in science and sport. The gut is home to a complex ecosystem of trillions of microorganisms, the so-called microbiome. This not only influences digestion and nutrient absorption, but also plays a central role in the immune system, metabolism and mental resilience.

For athletes who regularly push themselves to their physical limits, a healthy intestinal flora is essential. It enables the efficient utilization of nutrients, promotes regeneration and strengthens the immune system. But which targeted measures can improve intestinal health and what specific effect do probiotics, prebiotics and synbiotics have on athletic performance?

Why is a healthy intestinal flora essential?

A functioning microbiome is much more than just a component of digestion. Scientific studies* show that a balanced intestinal flora has a positive effect on energy supply, muscle regeneration and even mental strength. Especially for athletes who demand maximum from their bodies, a healthy gut is crucial for optimizing training results and staying healthy in the long term.

The building blocks of a healthy intestinal flora

Probiotics: The "good" bacteria

Probiotics are living microorganisms that support the balance of the intestinal flora. Studies* indicate that probiotics:

1. Improve nutrient absorption , which is essential for muscle building and energy.
2. Relieve digestive discomfort that can often occur during intense exercise.
3. Strengthen the immune system and thus minimize training absences due to infections.

An example of probiotic foods are fermented products such as yogurt, kefir or kimchi.

Prebiotics: The "food" for the microbiome

Prebiotics are indigestible fiber that promotes the growth of healthy gut bacteria. Typical prebiotic foods are onions and garlic, asparagus, bananas and oats.

Prebiotics have an anti-inflammatory effect and provide energy, which is particularly beneficial during intensive training sessions.

Postbiotics: The metabolic products

Postbiotics are the products that arise from the metabolism of probiotic bacteria. They have anti-inflammatory properties, promote muscle regeneration and can reduce oxidative stress - a common problem in high-performance sports.

Synbiotics: The Perfect Synergy

Synbiotics combine probiotics and prebiotics to provide comprehensive support for intestinal health. This innovative combination not only promotes the balance of the intestinal flora, but also improves nutrient absorption and reduces gastrointestinal complaints that often occur during intensive training sessions. This combination offers valuable support, especially for athletes who have to cope with high physical and mental demands.

How do probiotics help the body perform at its best?

1. Improved digestion and nutrient absorption
   A healthy gut optimizes the utilization of proteins, vitamins and minerals. This is crucial for muscle building, energy supply and general well-being.
2. strengthening the immune system
   Since a large part of the immune system is located in the intestines, probiotics strengthen the body's defenses and minimize the risk of infections - a clear advantage for regular training sessions.
3. Less inflammation and faster regeneration
   Probiotics reduce inflammation, promote muscle repair and shorten recovery time after intense training sessions.
4. Improved stress management
   The gut-brain axis influences mental well-being and stress resistance. Probiotics can help reduce anxiety and increase mental strength.

Freeletics x mybacs®

The importance of a healthy gut flora for athletic performance is becoming increasingly clear. Freeletics , Europe's No. 1 fitness app, offers hyper-personalized, AI-supported training that helps users develop effective and lasting habits. In addition to strength training and HIIT, Freeletics promotes a conscious lifestyle that can also have a positive impact on gut health. An intact microbiome optimizes nutrient absorption, strengthens the immune system and accelerates regeneration - essential benefits for athletes.

For athletes who strive for sustainable fitness goals and want to improve their daily health, the combination of targeted training with Freeletics and mybacs® synbiotics offers the ideal basis for maximum physical and mental performance.

*Sources

• Di Dio M, Calella P, Pelullo CP, Liguori F, Di Onofrio V, Gallè F, Liguori G. Effects of Probiotic Supplementation on Sports Performance and Performance-Related Features in Athletes: A Systematic Review. Int J Environ Res Public Health. 2023 Jan 26;20(3):2226. doi: 10.3390/ijerph20032226. PMID: 36767593; PMCID: PMC9914962.
• Hughes RL, Holscher HD. Fueling Gut Microbes: A Review of the Interaction between Diet, Exercise, and the Gut Microbiota in Athletes. Adv Nutr. 2021 Dec 1;12(6):2190-2215. doi: 10.1093/advances/nmab077. PMID: 34229348; PMCID: PMC8634498.
• Marttinen M, Ala-Jaakkola R, Laitila A, Lehtinen MJ. Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals. Nutrients. 2020 Sep 25;12(10):2936. doi: 10.3390/nu12102936. PMID: 32992765; PMCID: PMC7599951.
• Salleh RM, Kuan G, Aziz MNA, Rahim MRA, Rahayu T, Sulaiman S, Kusuma DWY, Adikari AMGCP, Razam MSM, Radhakrishnan AK, Appukutty M. Effects of Probiotics on Anxiety, Stress, Mood and Fitness of Badminton Players. Nutrients. 2021 May 24;13(6):1783. doi: 10.3390/nu13061783. PMID: 34073684; PMCID: PMC8225117.