Probiotics are live microorganisms, mainly bacteria of the genus Lactobacillus, Bifidobacterium, and yeasts such as Saccharomyces boulardii. When consumed in adequate amounts, they provide health benefits, mainly by supporting the balance of the gut microbiota, which plays a key role in digestion, immunity, and metabolism.
Gastrointestinal problems are common among athletes, especially those who participate in endurance sports. It is estimated that up to 70% of them experience symptoms such as abdominal pain, bloating, and diarrhea during or after intense physical exertion. These ailments may be caused by, among other things, changes in blood flow in the digestive system, oxidative stress, and dehydration.
Research indicates several potential benefits of probiotic supplementation in physically active individuals:
• Reduction of digestive problems: Probiotic supplementation can reduce the frequency and severity of gastrointestinal complaints in athletes.
• Strengthening immunity: Probiotics can reduce the risk of upper respiratory tract infections, which is important for people who train intensively.
• Improved physical performance: Some studies suggest that probiotics may increase endurance and delay the onset of fatigue.
• Better recovery: Probiotics can aid recovery after exercise by modulating the body's inflammatory response.
The decision to supplement with probiotics should be individual and based on the needs of the body. For physically active people, especially those who experience gastrointestinal problems or reduced immunity, probiotic supplementation may be the ideal solution.
Recommendations for supplementation:
• Dosage: Studies suggest that the effective dose is a minimum of 15 billion colony-forming units (CFU) per day for at least 28 days.
• Duration of use: Supplementation should last from 4 to 8 weeks, with the possibility of repeating the cycle after a break.
• Strain selection: It is worth choosing preparations containing strains with proven efficacy, such as Lactobacillus rhamnosus GG or Bifidobacterium lactis.
• Supplement form: Probiotics are available in various forms—capsules, sachets, or fermented products. The choice depends on your preferences and tolerance.
Probiotic supplementation may be beneficial for physically active individuals, particularly in terms of digestive health, immunity, and recovery. However, the effects may vary depending on individual characteristics, type of activity, and probiotic strains used. It is advisable to consult a physician or dietitian before starting supplementation.
Bibliography:
1. https://pubmed.ncbi.nlm.nih.gov/35897037/
https://pubmed.ncbi.nlm.nih.gov/35284446/
https://pubmed.ncbi.nlm.nih.gov/31766303/
https://pubmed.ncbi.nlm.nih.gov/31864419/
https://pubmed.ncbi.nlm.nih.gov/30982100/
https://pubmed.ncbi.nlm.nih.gov/24045086/
https://pubmed.ncbi.nlm.nih.gov/39193818/
https://pubmed.ncbi.nlm.nih.gov/39803224/
Prepared by: Justyna Kurasz
