Probiotics can act as indirect ergogenic aids, supporting athletes' health and performance through various physiological mechanisms (Marttinen et al., 2020; Zhang et al., 2023). However, it is important to note that the effectiveness of probiotics can be strain-specific, and more research is needed to fully understand their impact on athletic performance (Díaz-Jiménez et al., 2021).
Benefits of Probiotics for Athletes
Probiotics offer a variety of health benefits, primarily through their positive influence on gut health and the immune system. Here are some key benefits:
Improved Digestion: Probiotics enhance digestion by aiding in the breakdown of complex carbohydrates, proteins, and lipids. This process facilitates the absorption of essential nutrients, optimizing the body's utilization of vitamins and minerals.
Enhanced Immune Function: Probiotics are critical in modulating the immune system. They interact with immune cells, increasing activity, promoting anti-inflammatory cytokine production, and enhancing the body’s defense mechanisms against infections.
Gut Barrier Integrity: Probiotics maintain the gut epithelial barrier, reducing permeability and enhancing its resistance to harmful substances and infections. This barrier function is essential for overall gut health.
Anti-inflammatory Effects: Probiotics can suppress the production of inflammatory cytokines, leading to reduced inflammation in the gut.
Protection Against Pathogens: Probiotics outcompete harmful bacteria for resources and attachment sites in the gut, thereby protecting against infections.
Production of Short-Chain Fatty Acids (SCFAs): Probiotics produce SCFAs, which have anti-inflammatory properties and provide energy to colon cells. These contribute to gut health and reduce the risk of various diseases.
Mental Health Benefits: Through the gut-brain axis, probiotics may also influence mental health by affecting neurotransmitter production and reducing symptoms of anxiety and depression
(Heimer et al., 2022).
Different Probiotic Strains and What They Do for Athletes
Athletes may benefit from various probiotic strains, particularly those from the genera Lactobacillus and Bifidobacterium. Specific strains that have shown potential benefits include:
Lactobacillus fermentum - Studied for its effects on gastrointestinal health and immune function, particularly in endurance athletes. It reduces the incidence and severity of upper respiratory tract infections (URTIs) and gastrointestinal symptoms during intense training (Marttinen et al., 2020).
Bifidobacterium longum - Associated with improving gut health and immune response, reducing gastrointestinal distress in athletes (Díaz-Jiménez et al., 2021).
Lactobacillus casei - Known for its immunomodulatory effects, enhancing immune function and reducing respiratory infection symptoms in athletes (Zhang et al., 2023).
Lactobacillus plantarum - Associated with significant improvements in exercise performance and recovery, reducing oxidative stress and inflammatory cytokines after intense exercise (Díaz-Jiménez et al., 2021).
Bacillus subtilis - Supports immune function and reduces inflammation, benefiting athletes during training and competition (Heimer et al., 2022).
Lactobacillus rhamnosus - Enhances gut barrier function and immune health, reducing the incidence of URTIs among athletes (Zhang et al., 2023).
The choice of probiotics may depend on the specific health needs of the athlete, such as whether they are looking to enhance immune function, reduce gastrointestinal symptoms, or improve overall performance. Each strain may provide different benefits, and athletes should consider these factors when selecting probiotics. Further research is necessary to determine athletes' optimal strains and dosages (Marttinen et al., 2020; Díaz-Jiménez et al., 2021).
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Citations
Heimer, M., Teschler, M., Schmitz, B., & Mooren, F. (2022). Health benefits of probiotics in sport and exercise - Non-existent or a matter of heterogeneity: A systematic review. Frontiers in Nutrition, 9, 804046. https://doi.org/10.3389/fnut.2022.804046
Díaz-Jiménez, J., Sánchez-Sánchez, E., Ordoñez, F. J., Rosety, I., Díaz, A. J., Rosety-Rodriguez, M., Rosety, M. Á., & Brenes, F. (2021). Impact of probiotics on the performance of endurance athletes: A systematic review. International Journal of Environmental Research and Public Health, 18(22), 11576. https://doi.org/10.3390/ijerph182111576
Zhang, L., Zhang, R., & Li, L. (2023). Effects of probiotic supplementation on exercise and the underlying mechanisms. Foods, 12(9), 1787. https://doi.org/10.3390/foods12091787
Marttinen, M., Ala-Jaakkola, R., Laitila, A., & Lehtinen, M. J. (2020). Gut microbiota, probiotics and physical performance in athletes and physically active individuals. Nutrients, 12(10), 2936. https://doi.org/10.3390/nu12102936
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