Athletes are always looking for ways to optimise recovery, with most focus given to the importance of good nutrition, sleep and the role of supplementation. One area gaining attention in the world of sports nutrition is gut health; specifically the role of probiotics in post-exercise recovery. Probiotics are beneficial bacteria that support digestion, immunity and overall well-being, but can they help athletes, specifically?

What are probiotics?

In a nutshell, probiotics are supplements made from strains of live, so-called “good” bacteria which, when ingested, play a positive role in promoting good gut health. Probiotics play a crucial role in helping athletes to maintain a good gut microbiome, which plays an important role in digestion, immune function and overall wellbeing.

How do probiotics work in the body?

Probiotics work by populating your gut with beneficial bacteria that helps to keep your microbiome in balance, effectively helping you to absorb nutrients effectively, fight off harmful bacteria and reduce the chances of gastrointestinal issues. A number of things can kick your microbiome out of whack, whether it be illness, stress, intense training or a poor diet. Probiotics can help to redress this balance, keeping your digestive system in good working order. 

Why are probiotics important for athletes?

Athletes often struggle with gut issues like bloating or stomach problems, which can disrupt training and performance. Probiotics help by supporting digestion and promoting a healthy gut, reducing these symptoms. A well-balanced gut doesn’t just improve digestion - it also strengthens the immune system, supports metabolism and even boosts brain function, helping with mood and focus; vital when training.

Which probiotic strains are beneficial for athletes?

There are many probiotic strains available for athletes, but some have been more extensively studied for their benefits on gut health than others. Our Nutrition X Probiotix Probiotic Tablets have been specifically designed for athletes thanks to their proven efficacy; amongst the most-researched in the world, having been tested in multiple studies within athlete populations. Specifically, these daily probiotic tablets contain a blend of Lactobacillus and Bifidobacterium strains, including Lactobacillus acidophilus CUL60 and CUL21, Bifidobacterium animalis subsp. lactis CUL34, and Bifidobacterium bifidum CUL20. 

What specific benefits do these probiotic strains provide?

According to research, ingesting these probiotic strains has been shown to be beneficial for various conditions, including infectious diarrhoea, antibiotic-associated diarrhoea, lactose intolerance, gastrointestinal issues and irritable bowel syndrome (George Kerry et al., 2018). More recently, scientists have begun exploring their potential role in athletic performance, exercise recovery, training adaptation, body composition changes and even mood and cognitive function (Jäger et al., 2019).

How does gut health influence athlete performance?

Your gut does more than just digest food - it plays a key role in energy production, recovery, immunity and even mental focus, all of which are crucial for athletic performance. A healthy gut microbiome helps the body break down nutrients efficiently, ensuring your body gets the fuel it needs to perform. Gut health also impacts the immune system, helping to prevent illnesses that could impact training.

On the flip side, an imbalanced gut - caused by poor diet, illness, stress or antibiotics - can lead to digestive issues, fatigue and increased inflammation, all of which could hinder athletic performance.

Studies have also proven the beneficial effects of probiotics on helping our bodies effectively use the energy consumed through carbohydrate intake, which can positively impact the ability to maintain performance levels.

Do probiotics help athlete recovery?

When it comes to athlete recovery, probiotics may play a key supporting role thanks to their positive impact on overall gut health. As covered earlier, probiotics support the healthy function of the gut microbiome and digestive system, enhancing nutrient absorption in the body. This is particularly important when refuelling after intense training or competition, ensuring muscles get the nutrients they need to adequately recover and rebuild.

Certain probiotic strains, particularly Lactobacillus and Bifidobacterium as found in Probiotix Probiotic Tablets, have been shown to help by improving digestion, reducing gut permeability (which can be affected by strenuous workouts), and modulating the immune response. Additionally, certain strains of probiotics may help in reducing exercise-induced inflammation and muscle soreness, allowing athletes to recover more efficiently. 

When should athletes take probiotics for maximum effect?

Athletes should start taking probiotic supplements at least four weeks before a major competition or international travel to allow enough time for beneficial bacteria to establish in the gut. For those who regularly experience gut issues, compete frequently, or travel often, daily supplementation with a probiotic such as the Probiotix Probiotic Tablet is recommended to help maintain gut health and support overall performance.

What makes the Nutrition X Probiotic different for athletes?

The Nutrition X Probiotix Probiotic Tablets have been formulated with science and research at their core, containing strains of live bacteria with the greatest amount of research behind them; specifically when related to athlete populations. These strains are specifically Lactobacillus and Bifidobacterium blend of Lactobacillus acidophilus CUL60, Lactobacillus acidophilus CUL21, Bifidobacterium animalis subsp. lactis CUL34 and Bifidobacterium bifidum CUL20. Studies show their efficacy in having positive effects on gut function and a reduction in chances of potentially performance-limiting GI symptoms, such as cramps and bloating.

What does current research say about the link between probiotics and sports performance?

Whilst there have been mixed results in terms of research when it comes to proving a direct impact on athletic performance as a result of probiotic supplementation, what we do know when it comes to athletes is that consistency in training is key; ie. less time lost to injury and illness. Probiotics can support the immune system in helping to achieve this. There may also be indirect means through which probiotics could lead to improvements in athletic performance over time: ie a reduction in missed training sessions,a reduction in performance-limiting GI symptoms. 

How do probiotics influence hydration, nutrient absorption and energy levels?

 Probiotics can modulate gut microbiota, which plays a key role in nutrient absorption and efficient nutrient uptake in the body. They also produce short-chain fatty acids (SCFAs)- vital for energy metabolism.  Probiotics can also help to enhance nutrient absorption for maximum effect in the body, and maintain the integrity of the gut barrier; crucial for proper fluid balance and hydration.