So you've put quite a bit of thought into your problem. maximum heart ratemuscular endurance, and macro. But one thing you may not have given much thought to is your microbiome, especially how it can help or hinder athletic performance.

Simply put, your microbial community It is a combination of bacteria, fungi, protozoa, and viruses that live in and on the body. And the microbiome that develops inside your colon, intestines, and stomach may play a role in much more than digestion.

Although more research is needed, research showed potential promising link between your bodies gut health And how well you can be expected to perform.

“When your gut is healthy, you have more energy, your hormones function better, and your body can absorb the nutrients you eat,” he says. laura londonBoard Certified Health Counselor (AADP) and Fitness Specialist. “It can ultimately provide more energy, stamina, endurance and focus.”

How does the microbiome affect fitness?

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

1. Metabolic function

Intestinal microorganisms aid absorption. essential nutrients The body needs it to function properly. Exercising increases metabolic activity, which places greater demands on your body. That means more energy (nutrients) is needed to meet that demand.

A healthy gut containing the right balance of microbes can benefit your body Metabolize and absorb nutrients more efficiently. And it leads to better performance.

2. Good sleep

Most activists know that: good night This can have a significant impact on performance. And smart exercisers know that gut health is your first line of defense against energy drainers. Insomnia and poor sleep quality.

These two factors are important enough to make a big difference for most active people, but researchers are working hard to find connections with other systems and functions. Bottom line: If performance is important, you can't overlook gut health.

How do you improve your gut health?

So what can you do to maintain a healthy gut? It may be helpful to start with what you are doing. don't That is, an imbalance in the intestinal flora, such as an overgrowth of mold or “bad” bacteria. This imbalance is associated with poor digestion and nutrient absorption, decreased immune function, and reduced performance. recovery after exerciseOverall energy is low and even joint and bone pain occurs.

diet high in fat sugar and processed food and low in minerals healthy fats It is associated with the wrong container. Overprescribing antibiotics also does not help. Antibiotics tend to eliminate the “good” bacteria along with the bad bacteria, making it easy for the intestines and colon to become overwhelmed by an imbalance of the wrong “bugs.”

1. Exercise

Yes. A healthier gut can improve your exercise capacity, but vice versa. According to research People who exercise may have a healthier microbiome. The same goes for people who didn't have an exercise routine before.

The important thing is that exercise must be regular and consistent. When the participants stopped exercising, their gut health returned to its previous (less healthy) state.

2. Consider supplements

probioticsPrebiotics and digestive enzymes either promote the growth of beneficial bacteria in the gut (which is what prebiotics do), actually multiply the good bacteria in your gut (which is what probiotics do), or help your body break down food for better results. This helps improve gut health. Nutrient absorption (role of digestive enzymes)

3. Improve your diet

Reduce processed foods and high-sugar foods Increased fiber intake and add fermented food (Kimchi, sauerkraut, yogurt, etc.) have been shown to improve the microbiome and create an environment where healthy microorganisms can thrive.

If you have difficulty controlling digestion or performance with moderate nutritional changes, you may want to consider a more restrictive regimen, such as the Gut Psychological Syndrome (GAPS) diet. The GAPS diet is based on the understanding that your gut can influence your physical and mental health. Consult and work with a qualified professional (GI physician, nutritionist) who specializes in the GAPS diet.

No matter your fitness level, one thing is certain: The thing is that it always feels better to end a workout feeling calm and energized rather than cramped and tired. If you are wondering what to do next time break through the plateau Or get back outside and consider your gut health. Your colon and intestines will thank you and reward you.

4 week intestinal protocol

If you want to experience the benefits of a healthier microbiome, 4 week intestinal protocol It is a comprehensive program with three approaches to help promote gut health.

• nutrition: Over 4 weeks, BODi Super Trainer Fall Calabrese It helps isolate the seven most common foods and ingredients that can cause stomach pain and harm your overall health.
• supplementation: The program includes two supplements: energize It's a powerful combination Prebiotics and Probiotics Supports beneficial flora in the digestive tract. Optimization Contains digestive enzymes that help support nutrient absorption and bioavailability.
• work out: Designed to follow a nutritional program, 4 weeks for every body It's a low-impact program that allows anyone to achieve consistency and results. You'll perform a total of 16 exercises (4 exercises per week for 4 weeks), all in 30 minutes or less.