Probiotics and the Athlete by Janet Foster
We have all heard the buzz about Probiotics these days. Its popularity has increased enormously over the past couple of years. It’s no surprise about this increase in popularity when reading about all the benefits, not only to the digestive system, but overall mental and physical health. Benefits that not only improve daily life but can enhance Athletic performance.
It’s all about balance. Having a good balance of bacteria in the digestive system can lead to improvement in breaking down food and absorbing nutrients. This is particularly evident in plant-based foods, which we all should be incorporating as part of our diet for overall health, disease prevention and weight management. Having the access for the energy we consume, with the help of probiotics, can help to improve performance by having optimal energy during practice and competition.
Insulin sensitivity is a term that describes the poor processing of the carbohydrates we consume. Probiotics have been shown in research to improve this insulin sensitivity, thus helps with the update of glucose in our bodies. How does this help an Athlete. There is less glucose in our blood system, which may help with weight management and proper utilization of energy.
Probiotics and mental health. This is a big one that is being looked at closely right now. You may have heard about the mind/gut connection and how having a healthy gut can enhance cognition and focus, as well as improve conditions such as depression and anxiety. Recent studies have shown that supplementing Probiotics improved anxiety, depression and memory. How does this directly affect an Athlete? This can help with motivation towards goals, in terms of optimizing practicing and staying outcome oriented, as well as cognitive awareness during practices and competition. In other words, remembering moves and staying mentally sharp during matches, as well as being inspired to remain focused on your goals. Be mindful that Probiotics are helpful in maintaining good mental clarity. If you are feeling concerns of anxiety and depression, please consult with a parent, coach, physician, or any trusted support system
Sources of Probiotics. There are many food sources that are rich in Probiotics. Some of them, most of us are familiar with, and some are not as common in a typical Athlete’s diet. Yogurt and soy-based products are probably the most common; however, I encourage you to try products like Kefir and Kimchi. The more variety of Probiotics that are consumed, the more likely one can get the benefits from all the strains. Supplementation is also very common. Be sure to look for supplements that contain multiple strains to achieve all the benefits.
Now you have an overview of all the hype and excitement of Probiotics. Maintaining that optimal balance of bacteria in your digestive system has many benefits, not only physical, but mental. As always getting food sources is the best, and a well-balanced diet is always the key. Supplements can be helpful in recommended doses using products that are providing multiple strains to achieve all benefits. –Janet Foster, RD, LD