Supplements for athletes’ gut health

An athlete committed to their training must consider not only their nutrition, but also how their gut health is doing and why things are the way they are. Anyone with experience in nutrition, as well as the athletes themselves, has absolutely no shame in talking about gut health, although it seems like an odd topic, doesn’t it? Unfortunately, having good bowel movements is incredibly important, but it’s not as though you can tell just anyone about it… many people don’t talk about this subject, but for sports nutrition, it’s interesting to understand what it’s about… Sometimes, however, there really aren’t diets conducive to this; vegetables often aren’t on the table, and meat is too delicious. Are you ready to change some habits with a little extra help? Do you want better athletic performance? Are you aware of your gut health?

Gut health: why use supplements?

As a general rule, there are two reasons why people take supplements for gut health:

• They have been told that maintaining a healthy gut is necessary for optimal health.
• Something simply hurts and doesn’t work properly, and they would prefer it to be normal.

A theoretical, longer-term reason you put your faith in, and a super-simple reason: “as long as it makes me feel better and makes trips to the bathroom easier.” Both are valid reasons; look, it wasn’t until the rise of probiotics that people became concerned about gut “health.” “Gut health” can also mean many different things, so these compounds / supplements / dietary supplements can work in many different ways. Well then, let’s review the mechanisms of action of these compounds, some known and some not.

Gut health: how do supplements work?

Gut health supplements support the process of food moving from hole A to hole B. Everything between the dining room and the bathroom is digestion, and excluding the initial stages in the stomach, everything else (the small intestine and large intestine) is called the “gut.” These stages are where most nutrient absorption takes place. So, gut health supplements support the digestive process, and these benefits may manifest as:

• Maintain the size and texture of the “chyme” (what we call “feces” before it comes out).
• Allow nutrient absorption to occur at an acceptable level.
• Ensure that diarrhea and constipation do not occur.
• Avoid pain or discomfort during the digestive process.

And beyond managing chyme, you may sometimes see digestive enzymes sold as supplements for “gut health.” Certain trends do not view them as such, but they may serve a purpose if your intestines are damaged (such as in cystic fibrosis, where supplemental enzymes are vital). Supplements that support digestion tend to work by physically supporting chyme. These include most fibers, electrolytes, and some probiotics. There are also many gut health supplements that do not work by supporting the digestive process, but instead promise health effects associated with supplementation. These tend to support intestinal cells themselves, as do L-glutamine supplements, or are probiotics that promise to alter the intestinal microflora in a beneficial way.

Gut health: what happens in the intestines?

Just as a brief explanation of how probiotics actually do anything, it is a common mistake to think that only the small intestine absorbs nutrients.

• The small intestine absorbs most nutrients, especially the macronutrients that provide calories.
• The colon (large intestine) frequently exchanges amino acids, minerals, and other nutrients with the blood.

The reason is that the bacteria in your large intestine need some food, generally indigestible components of food, after you eat. The byproducts they produce have to go somewhere; sometimes they come out the back, and other times they enter your bloodstream. So, YES… fiber can lower blood pressure because bacteria eat your excrement and you, in turn, absorb the bacteria’s excrement; wonderful… Therefore, supplements that support gut health, secondary to the intestine, tend to do so by manipulating the bacteria in the large intestine or how they function.

Psyllium and gut health

Psyllium husk is the prototypical dietary fiber.

• An approximate blend of 50% soluble fiber (which absorbs water and softens stool) and 50% insoluble fiber (which absorbs dietary fats and prevents constipation).
• It is the standard supplemental fiber and the main component of some popular formulas.

Due in part to its balanced combination of fiber subtypes, psyllium can prevent diarrhea while also preventing constipation. Generally, these two roles do not occur with the same type of fiber, since they are opposites, but obviously, psyllium is very good for gut health. It is also known to increase stool size, soften it, make it easier to pass, and may help athletes stay more regular regardless of their health.

The “feeling of fullness” after a bowel movement is the best, right?.

So, in summary, you’ll do it like a GOD… and, perhaps paradoxically, it may also result in you passing less gas… These are by far the most notable and popular reasons to use psyllium, which also helps you with:

• Effectively reduce appetite and therefore lose weight.
• Regulate blood glucose and cholesterol.

It’s like creatine for your gut health, but with fantastic side effects, to improve your quality of life and athletic performance. Therefore, psyllium husk is an affordable, reliable, and widely recognized option in a sports diet.

Probiotics and gut health

Common probiotic strains are those normally found in dietary supplements: Lactobacillus acidophilus and Bifidobacterium (longum, lactis, and infantis). Of course, there are dozens of bacterial strains on the market and many others that are not commercially available that are infinitely interesting; for example, Lactobacillus casei Shirota (the bacterial strain found in Yakult products) and ATCC PTA 6475 Lactobacillus reuteri. Yes, great name and great studies. But breaking down every single probiotic takes a long time and, let’s be honest, many of the details don’t interest you. Without further ado, what do they do? Probiotic supplementation is based on making the “good” bacterial strains eat fiber and eliminate the “good” metabolites, generally specific short-chain fatty acids that reduce cholesterol and improve overall cardiovascular health while also providing an anti-inflammatory effect. The localized anti-inflammatory effect may manifest as a reduction in medication-induced diarrhea, mainly caused by antibiotics.

• So, in a way, it is similar to psyllium husk in that it improves the way your body handles chyme and improves health.
• But apparently, probiotics are somewhat more focused on gut health than on the structure of chyme itself.

Probiotic supplements, in general, may provide slight cardioprotective benefits after supplementation. In cases where the large intestine is inflamed, damaged, or exposed to medications that alter its bacteria, supplementation is the rehabilitative solution.

Berberine and gut health

Berberine is an alkaloid from the Berberis aristata plant, which is used in both Traditional Chinese Medicine (TCM) and Indian medicine (Ayurveda). While these days we know berberine for its potent effects on a protein known as AMPK, it has traditionally been used for its effects on the gut.

• It is both anti-inflammatory and antidiarrheal.
• Traditionally, it helps destroy foodborne pathogens (not particularly relevant with a modern food supply, but still, it’s a good thing).

Since inflammatory bowel diseases tend to cause diarrhea and loose stools as a common side effect, a supplement that can combine these effects is what is sought when dealing with irritable bowel syndrome (IBS) and ulcerative colitis. And just to put the cherry on top, berberine appears to be capable of altering the gut microflora in a way that protects against obesity.

It may not be the best probiotic, but berberine has that credibility too.

Berberine shines in situations where intestinal inflammation causes loose stools and diarrhea.

Colostrum and gut health

Colostrum is a term referring to the “first milk” of any mammalian species. This milk, thicker than normal, is packed with proteins and immune-support molecules designed to nourish offspring (babies). Some time ago, it became a popular health-support supplement, since breast milk is nutritious and, well, no one wanted to try to market and sell colostrum of human origin. So the industry began working with another type of colostrum, in this case from cows. In this context, if a cow is immunized against pathogens, antibodies are obtained in its colostrum at fairly high levels. This has been used successfully to mitigate “traveler’s diarrhea” caused by E. coli. However, that seems to be the only significant benefit… why are we talking about it?… It is because colostrum is often used in certain high-performance sports contexts, especially to boost the immune system, promote muscle growth, enhance the cardiovascular system, and support the joints.

The least effective supplements for gut health

First, let’s talk about what some detox supplements do for gut health. There are two categories, assuming that something in them is “working”:

• Laxatives.
• Plant-based probiotics.

In general, laxatives are supplements taken on the first day of a detox, while the others are taken afterward. The last category is misleading, but ultimately, if you were simply on a diet that caused you to eliminate a large portion of your good bacteria and then fasted... well, it all seems okay. As a general rule, supplements sold alongside detox plans and taken during the first few days may contain laxatives. However, if you use them repeatedly and unnecessarily, they can be harmful. On the other hand, some compounds such as “bone broth,” found in type 1 collagen supplements (which are also predominantly glycine), are sometimes included. In any case, there is no reason why this compound should help your gut. There are no scientific studies on bone broth supplements and gut health, nor does there seem to be any reason why they would work. Finally, we are not criticizing oregano when it comes to flavor… besides, it is one of those spices that is never missing… It seems that, due to a potent antioxidant effect combined with some antimicrobial effects, oregano-based marinades are among the best marinades for keeping meat fresh and flavorful during storage. However, from time to time, you see people extend these effects to the gut. Oregano is fresh and flavorful, but it has not been studied much beyond certain studies; in any case, oregano essential oil is not a digestive panacea.

Tips for your gut health

Suffering from gastrointestinal ulcers, food poisoning, or another problem cannot be considered “healthy”… some cases are usually fatal… Researchers indicate that, at any given time, you have around 1,000–1,150 species of bacteria (collectively known as the microbiome) happily residing in your large intestine. Surprisingly, this microbiome comprises around 40 trillion bacterial cells in your body, compared with 30 trillion human cells; so, in fact, you are more bacteria than human. In any case, education and knowledge can play an important role in your current gut health. How are you doing?. For example, there are certain unwanted bacteria that promote fat gain; although this is not an exhaustive list, they include Shigella, Firmicutes, Enterobacter, Desulfovibrionaceae, Klebsiella, and Escherichia. They increase weight gain by:

• Promote the accumulation of adipose tissue (fat).
• Increase cholesterol, triglyceride, and fatty phospholipid levels.
• Raise low-grade inflammation, a cause of obesity.
• Increase insulin resistance.
• Increase appetite levels.

On the other hand, other bacteria such as Lactobacillus casei, Bifidobacterium, and Lactobacillus rhamnosus act in the opposite way, promoting fat loss, providing a feeling of satiety, and reducing inflammation. To balance things out for your gut health, you should:

• Consume fermented foods: kimchi, sauerkraut, yogurt, kefir, tempeh, or our kombucha.
• Avoid artificial sweeteners and trans fats.
• Have a gut-friendly treat: lemon juice (for its fibers that inhibit harmful bacteria), apple cider vinegar (antimicrobial), turmeric (for microbiome diversity)… obviously, you can add honey or a protein shake with L-glutamine, the fantastic and super-powerful L-glutamine (the best amino acid for gut health).

You can also take a look at this video about gut balance, prepared by MASmusculo.