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What are probiotics and why are they necessary for an athlete?
Probiotics are live microorganisms that, in sufficient quantity, help maintain the balance of the intestinal microbiota.
In athletes, probiotics become even more important due to the stress to which they are subjected: intense training, dietary changes, travel and competitions that alter the intestinal flora more frequently than in the sedentary population.
Probiotics vs. Prebiotics: Key Differences
The probiotics are live bacteria, while prebiotics are the fiber that feeds them. Both work as a team, but fulfill different functions: one provides the bacterial population and the other keeps it active.
Most studied strains in the sports field
The strains Lactobacillus and Bifidobacterium They are the most supported in research applied to sports, especially in resistance and recovery. Both strains become relevant in the sporting field because they act by combating the extreme physiological stress of exercise, protecting intestinal integrity against inflammation, reducing the risk of post-workout respiratory infections.
Benefits of probiotics in sports
Among the most common benefits of probiotics in the sports field are strengthening the immune system, improving digestion, reducing gastrointestinal discomfort and recovery.
Strengthening the immune system
Periods of high training load can leave the immune system more exposed. Taking care of the microbiota is one of the ways to sustain defenses during phases of greater volume or intensity.
Improved digestion and absorption of nutrients
Probiotics help break down food, facilitating the absorption of nutrients by producing digestive enzymes and fatty acids that strengthen the protective barrier of the intestine.
Reduction of gastrointestinal discomfort
Swelling, heaviness or discomfort during prolonged exercise are more common than you think, especially in resistance. A balanced microbiota will help minimize these symptoms by contributing to the more efficient breakdown of ingested food.
Recovery and stress management
The gut-brain axis connects the salud digestive with the response to physical and mental stress. Taking care of the microbiota can be part of a more complete recovery strategy.
Who benefits most from taking probiotics?
Probiotics are useful supplements for any athlete who trains at high intensity and, therefore, subjects their body to a high level of stress. They are especially useful in cases such as:
- Runners and endurance athletes: With greater exposure to digestive discomfort during long workouts.
- Strength athletes with high protein diets: Probiotics can offer greater intestinal support in the face of a more demanding degree of digestion
- Anyone with digestive sensitivity train regularly
How to choose the right probiotic?
Choosing the best probiotic supplement for you will depend on your health goal. salud concrete. Some important considerations will be the concentration of CFU or whether it is a multi-strain or single-strain formula.
CFU (Colony Forming Units)
The CFU concentration indicates how many live microorganisms each dose contains. The greater the physical demand, the greater the interest in high concentration formulas. Supplements like Probio HD AMIX Pro They are high-concentration options, with 30 billion CFU per dose.
Multi strain vs. single strain
Multi-strain formulas cover a broader spectrum of functions; Single strain ones usually focus on a specific objective (digestion, immunity, etc.).
How and when to take probiotics
Probiotics are supplements that are usually taken around main meals and, to notice their effects, they must be taken daily for at least 2-3 weeks.
Time of day
It is recommended to take probiotics with meals or immediately after to promote their tolerance and their passage through the digestive tract.
Advance before competitions
If supplementation with probiotics is used, it is advisable to start taking it in advance before competitions or key training sessions, giving the microbiota time to adapt.
Combination with other supplements
Probiotics combine perfectly with protein, creatine or BCAA supplements within any performance-oriented nutritional strategy. Products like Black CFM® or Isoprime CFM ®, combine patented Lactospore® probiotics in their composition to promote the absorption and digestion of protein.
Frequently Asked Questions About Sports Probiotics
Do probiotics make you fat?
No, probiotics do not provide significant calories nor are they associated with weight gain.
Can they be taken every day?
Yes, probiotics are intended for continued use within any active person's supplementation routine.
How long do they take to take effect?
Microbiota colonization is progressive; The first effects are usually noticed after 2-3 weeks of constant use.
Can I take probiotics with antibiotics?
Yes, in fact it is one of the contexts where its use is most recommended, preferably separating the shots by a few hours.