So you’ve given it a lot of thought maximum heart rateYour muscular endurance and your Macros. But there’s one thing you may not have given much thought to: your microbiome—specifically, how it can help or hinder your athletic performance.
Simply put: you Microbiome is the combination of bacteria, fungi, protozoa and viruses that live on and in your body. And the microbiome—the mix of flora in your colon, intestines, and stomach—can be responsible for much more than just your digestion.
Although further research is needed, Studies have shown potential promising link between your body Gut health and how well you can expect to perform.
“When your gut is healthy, you have more energy, your hormones function more smoothly, and your body is able to absorb the nutrients you eat,” he says Laura LondonCertified Health Advisor (AADP) and Fitness Specialist. “This, in turn, can give you more energy, stamina, stamina and focus.”
How does the microbiome affect fitness?
Here are some ways taking care of your gut can make your time at the bar, track or gym easier.
1. Metabolic function
Gut microbes support the absorption of essential nutrients that your body needs to function properly. When you exercise, the increased metabolic activity places a greater burden on your body, meaning it requires more energy (from nutrients) to meet these needs.
A healthy gut with the right balance of microorganisms could help your body Metabolize and absorb nutrients more efficiently and lead to better performance.
2. Sound sleep
Most athletes know that a good night’s sleep can severely impact performance. And smart athletes know that gut health is the first line of defense against these major energy robbers: Insomnia and poor sleep quality.
While these two factors are important enough to make a big difference for most active people, researchers are working hard to find connections to other systems and functions. Conclusion: If performance is important to you, you cannot neglect your intestinal health.
How do you improve gut health?
So how do you achieve a healthy gut? It can be helpful to start with what you want not want – namely an imbalance in the intestinal flora, such as excessive growth of fungi or “bad” bacteria. These imbalances are associated with poor digestion and absorption of nutrients, reduced immune function, and a reduced ability to digest recover after trainingless energy overall and even joint and bone pain.
High content diets Sugar And processed foods and poor in minerals and healthy fats have been linked to imbalanced intestines. Overprescribing antibiotics doesn’t help either – they tend to wipe out the “good” bacteria at the same time as the bad, leaving your intestines and colon vulnerable to being ravaged by an imbalance of the wrong “bacteria.”
1. Exercise
Yes, a healthier gut leads to better athletic performance, but the opposite is also true. This is what studies suggest People who exercise may have a healthier microbiome, even those without a previous exercise routine.
Here’s the catch: the exercise must be regular and continuous. Once participants stopped exercising, their gut health returned to its previous (less healthy) state.
2. Consider supplements
ProbioticsPrebiotics and digestive enzymes help improve your gut health by encouraging the growth of beneficial bacteria in your gut (the role of prebiotics), actually getting them there (the role of probiotics), or helping your body break down food to allow for more absorption of nutrients (the role of digestive enzymes).
3. Increase your diet
At the same time, reduce processed, high-sugar foods Increasing fiber intake and add fermented foods (like 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 proves difficult with minor dietary changes, consider a more restrictive diet such as the GAPS (Gut and Psychology Syndrome) 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 (gastrointestinal doctor, nutritionist) who specializes in the GAPS diet.
No matter your fitness level, one thing is certain: it always feels better to finish a workout feeling calm and energized than cramped and exhausted. Next time think about how to do it break through a plateau Or just get back out there and pay attention to your gut health. Your colon and intestines will thank you – and reward you.
4 week gut protocol
If you want to experience the benefits of a healthier microbiome, The 4 week gut protocol is a comprehensive program with a three-step approach to promoting gut health:
- Nutrition: Over a period of four weeks BODi Super Trainer Autumn Calabrese helps isolate the seven most common foods and ingredients that can cause stomach upset and affect your overall well-being.
- Addition: There are two additions included in the program. Revitalize is a powerful combination Prebiotics and probiotics which supports the beneficial flora in the digestive tract. Optimize Contains digestive enzymes that support nutrient absorption and bioavailability.
- Exercise: Designed to be followed with the nutritional program, 4 weeks for each body is a low-impact program that puts consistency and results within everyone’s reach. You’ll complete a total of 16 workouts – four workouts per week for four weeks – and all under 30 minutes.
