{"id":8934,"date":"2025-01-31T15:37:35","date_gmt":"2025-01-31T22:37:35","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8934"},"modified":"2025-01-31T15:37:35","modified_gmt":"2025-01-31T22:37:35","slug":"the-gut-microbiome-and-fitness","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/01\/31\/the-gut-microbiome-and-fitness\/","title":{"rendered":"The Gut Microbiome and Fitness"},"content":{"rendered":"

The gut microbiome has an impact on your fitness. When your gut is healthy studies show you perform better. Author Megan Francis<\/a> explains how you can improve your gut health and improve your fitness.<\/p>\n

\"Gut<\/p>\n

So you\u2019ve been giving considerable thought to your\u00a0max heart rate, your muscular endurance, and your\u00a0macros. But one thing you might not have given much thought is your microbiome \u2014 specifically, how it can help or hinder your athletic performance.<\/p>\n

Simply put, your\u00a0microbiome<\/a>\u00a0is the combination of bacteria, fungi, protozoa, and viruses that live on and inside your body. And the microbiome \u2014 the mix of flora occurring inside your colon, intestines, and stomach \u2014 may be responsible for a lot more than your digestion.<\/p>\n

While more research is needed,\u00a0studies<\/a>\u00a0have shown a potentially\u00a0promising link<\/a>\u00a0between your body\u2019s\u00a0gut health\u00a0and how well you can expect to perform.<\/p>\n

\u201cWhen your gut is healthy, you have more energy, your hormones function more smoothly, and your body is able to assimilate the nutrients you eat,\u201d says\u00a0Laura London<\/a>, board-certified health counselor (AADP) and fitness specialist. \u201cThat, in turn, can give you more energy, stamina, endurance, and focus.\u201d<\/p>\n

How Does the Microbiome Affect Fitness?<\/h2>\n

\"man<\/p>\n

Here are some ways that tending to your gut can help your time under the bar, on the track, or in the gym.<\/p>\n

1. Metabolic function<\/h3>\n

Gut microbes assist in the absorption of\u00a0essential nut<\/a>rients<\/a>\u00a0that your body requires to function properly. When you exercise, the increased metabolic activity places more demand on your body, meaning it requires more energy (from nutrients) to meet that demand.<\/p>\n

A healthy gut containing the right balance of microorganisms might help your body\u00a0metabolize and absorb nutrients more efficiently<\/a>\u00a0and lead to better performance.<\/p>\n

2. Solid sleep<\/h3>\n

Most exercisers know that a\u00a0good night\u2019s sleep\u00a0can greatly affect performance. And smart exercisers know that gut health is the first line of defense against those great energy-robbers:\u00a0insomnia and poor sleep quality.<\/a><\/p>\n

While these two factors are important enough to make a huge difference for most active people, researchers are hard at work, finding links to other systems and functions. Bottom line: If performance is important to you, you can\u2019t afford to overlook your gut health.<\/p>\n

How Do You Improve Gut Health?<\/h2>\n

\"jars<\/p>\n

So how does one achieve a healthy gut? It may help to start with what you\u00a0don\u2019t<\/em>\u00a0want \u2014 namely, an imbalance of gut flora, like overgrowth of fungus or \u201cbad\u201d bacteria. Those imbalances have been linked to poor digestion and absorption of nutrients, lowered immune function, a lessened ability to\u00a0recover post-workout, lower energy overall, and even joint and bone pain.<\/p>\n

Diets high in\u00a0sugar\u00a0and\u00a0processed foods\u00a0and low in minerals and\u00a0healthy fats\u00a0have been linked to out-of-whack guts. Over-prescription of antibiotics doesn\u2019t help, either \u2014 they tend to wipe out the \u201cgood\u201d bacteria right along with the bad, leaving your intestines and colon susceptible to being overtaken by an imbalance of the wrong \u201cbugs.\u201d<\/p>\n

1. Exercise<\/h3>\n

Yes, a healthier gut leads to better athletic performance, but the inverse is also true. Studies suggest that\u00a0people who exercise may exhibit healthier microbiomes,<\/a>\u00a0even those without previous athletic routines.<\/p>\n

Here\u2019s the catch: the exercise must be regular and ongoing. Once participants stopped exercising, their gut health returned to its previous (less-healthy) state.<\/p>\n

2. Consider supplements<\/h3>\n

Probiotics, prebiotics, and digestive enzymes help to improve your gut health by promoting the growth of beneficial bacteria in your gut (the role of prebiotics), actually putting them there (the role of probiotics), or helping your body break down food to allow greater absorption of nutrients (the role of digestive enzymes.)<\/p>\n

3. Rev up your diet<\/h3>\n

Reducing processed, high-sugar foods while\u00a0increasing fiber\u00a0intake\u00a0and adding in\u00a0fermented foods\u00a0(like kimchi, sauerkraut, and yogurt) has been shown to improve the microbiome and create an environment where healthy microorganisms can thrive.<\/p>\n

If controlling your digestion or performance proves difficult with modest nutritional changes, you may want to consider a more restrictive regimen like the gut and psychology syndrome (GAPS) diet. The GAPS diet is based on the understanding that your gut may influence your physical and mental health. Consult and work with a qualified professional (GI doctor, dietitian) who specializes in the GAPS diet.<\/p>\n

No matter your fitness level, one thing is sure: It always feels better to end a workout feeling calm and energized than\u00a0cramped\u00a0and exhausted. Next time you\u2019re thinking about how to\u00a0break through a plateau\u00a0or just get back out there again, give your gut\u2019s health some consideration. Your colon and intestines will thank \u2014 and reward \u2014 you.<\/p>\n

4 Week Gut Protocol<\/h2>\n

\"Autumn<\/p>\n

If you want to experience the benefits of a healthier microbiome,\u00a0The 4 Week Gut Protocol<\/a>\u00a0is a comprehensive program with a three-pronged approach to help promote gut health:<\/p>\n