how gut health links to performance for athletes and Stunt Performers (and how you can hack this)

As an athlete, you may already know that a healthy diet is essential for optimal performance. However, you may not how important maintaining good gut health and proper digestion of food is, and how this is linked to better performance and injury prevention / recovery.

The gut plays a critical role in nutrient absorption, immune function, and overall health. Research has shown that a healthy gut microbiome (the community of microorganisms that live in the gut) is linked to better athletic performance and reduced risk of injury.

Here are some ways in which gut health links to performance for athletes:

1. Nutrient absorption
   The gut is responsible for absorbing nutrients from the food we eat, including carbohydrates, proteins, and fats. These nutrients are then used to provide energy for athletic performance, support muscle growth and repair, and reduce inflammation. A healthy gut microbiome can help optimize nutrient absorption and utilization, which is essential for athletic performance.
2. Immune function
   The gut is home to a significant portion of the body's immune system. A healthy gut microbiome can help maintain a balanced immune response, which is essential for preventing illness and infection. Athletes who experience frequent illnesses or infections may have an imbalance in their gut microbiome.
3. Inflammation
   Chronic inflammation is a common issue among athletes, which can lead to fatigue, decreased performance, and increased risk of injury. A healthy gut microbiome can help reduce inflammation in the body, which is essential for athletic performance and injury prevention.
4. Gut-brain axis
   The gut and brain are connected via the gut-brain axis, which allows them to communicate with each other. This connection is important for regulating mood, stress, and anxiety, all of which can impact athletic performance. A healthy gut microbiome can help regulate the gut-brain axis, leading to improved mental health and athletic performance.

The Case for Pro-Biotics
Several studies have shown a link between gut health and athletic performance. For example, a 2019 study published in the Journal of the International Society of Sports Nutrition found that probiotic supplementation improved performance and recovery in endurance athletes. Another study published in the Journal of Strength and Conditioning Research found that prebiotic supplementation reduced inflammation and improved recovery in rugby players.

If you're an athlete looking to improve your gut health, here are some tips:

1. Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. These foods provide essential nutrients for optimal performance and support a healthy gut microbiome.
2. Stay hydrated by drinking plenty of water and avoiding sugary drinks.
3. Consider taking a probiotic supplement to support a healthy gut microbiome. Look for a supplement that contains a variety of beneficial bacteria strains.
4. Limit your intake of processed and high-fat foods, which can disrupt the balance of gut bacteria.
5. Manage stress through activities like meditation, yoga, or deep breathing exercises. Stress can impact gut health and athletic performance.
6. Get enough sleep, as sleep plays a critical role in gut health and overall health.

​Probiotics are beneficial bacteria that live in the gut and help maintain a healthy digestive system. Antibiotics, on the other hand, are designed to kill harmful bacteria that cause infections. However, antibiotics can also kill off the beneficial bacteria in the gut, which can lead to digestive issues, such as diarrhea and upset stomach. This is why taking probiotics after a course of antibiotics is recommended, especially for athletes.

Athletes require optimal gut health to perform at their best. The digestive system plays a critical role in nutrient absorption, which is essential for energy production, muscle recovery, and overall health. When the balance of gut bacteria is disrupted by antibiotics, it can negatively impact an athlete's performance.
​
Here are some guidelines for taking probiotics after antibiotics:

1. Start taking probiotics as soon as possible after finishing your antibiotics. This will help restore the balance of beneficial bacteria in your gut.
2. Choose a high-quality probiotic supplement that contains a variety of beneficial bacteria strains, such as Lactobacillus and Bifidobacterium.
3. Take the probiotics with food to help protect them from stomach acid and improve absorption.
4. Follow the dosage instructions on the probiotic supplement label.
5. Consider adding probiotic-rich foods to your diet, such as yogurt, kefir, sauerkraut, and kimchi.
6. Be patient, as it can take several weeks for the balance of gut bacteria to be restored.

In addition to taking probiotics, athletes should also focus on maintaining a healthy diet and lifestyle. This includes eating a variety of nutrient-dense foods, staying hydrated, getting enough rest and recovery, and managing stress.
Taking care of your gut health is an essential part of maintaining overall health and performance as an athlete. By following these guidelines, you can help restore the balance of beneficial bacteria in your gut and optimize your athletic performance.

AS we can see, studies do show that gut health plays a critical role in athletic performance and injury prevention/recovery. By maintaining a healthy gut microbiome through proper diet, supplementation, and lifestyle habits, athletes can optimize their performance and reduce their risk of injury.

​For further reading, check out the following resources:

• The Gut-Brain Axis: The Missing Link in Depression
• Exercise, the gut microbiome, and neurotransmitters
• The Effects of Probiotics on Athlete Performance, Body Composition, and Immune Function
• Gut Microbiota and Sport: A Systematic Review of the Literature
• The Effects of Prebiotic Supplementation on Performance, Recovery, and Body Composition in Collegiate