How Gut Health Affects Fitness

If you've been focused on your max heart rate, muscular endurance, and macros, you may have overlooked the impact of your microbiome on your athletic performance. Your microbiome consists of bacteria, fungi, protozoa, and viruses living inside and on your body, particularly in your colon, intestines, and stomach. Research indicates a potentially promising connection between gut health and athletic performance.

According to Laura London, a board-certified health counselor and fitness specialist, a healthy gut can result in increased energy, smoother hormone function, better nutrient absorption, and ultimately, improved energy, stamina, endurance, and focus.

How Does the Microbiome Affect Fitness?

Here are some ways in which taking care of your gut can enhance your performance in the gym, on the track, or under the bar:

1. Metabolic function

Gut microbes play a role in absorbing essential nutrients needed for proper bodily function, especially during increased metabolic activity from exercise. A healthy gut with a balanced mix of microorganisms may improve nutrient absorption and metabolism, leading to enhanced performance.

2. Quality sleep

A good night's sleep is crucial for optimal performance, and gut health plays a key role in ensuring quality sleep. Maintaining a healthy gut can help combat issues like insomnia and poor sleep quality, which can significantly impact athletic performance.

How Do You Improve Gut Health?

Improving gut health starts with avoiding imbalances in gut flora, such as overgrowth of "bad" bacteria or fungus. These imbalances can lead to poor digestion, reduced nutrient absorption, weakened immune function, and other health issues. Diets high in sugar and processed foods, as well as overuse of antibiotics, can negatively impact gut health.

1. Exercise

Regular exercise is not only beneficial for overall health but can also promote a healthier microbiome. Studies suggest that individuals who exercise regularly tend to have healthier gut microbiomes compared to sedentary individuals.

2. Consider supplements

Probiotics, prebiotics, and digestive enzymes can support gut health by promoting beneficial bacteria growth, enhancing nutrient absorption, and aiding in digestion.

3. Enhance your diet

Increasing fiber intake, consuming fermented foods, and reducing processed sugary foods can help improve gut health and create an environment for healthy microorganisms to thrive.

For those struggling with digestion or performance, following a specialized diet like the gut and psychology syndrome (GAPS) diet may be beneficial. Consulting with a qualified professional is recommended for personalized guidance.

Regardless of your fitness level, prioritizing gut health can lead to improved performance and overall well-being. Give your gut the attention it deserves to reap the rewards in your fitness journey.

4 Week Gut Protocol

The 4 Week Gut Protocol is a comprehensive program designed to promote gut health through nutrition, supplementation, and exercise. This program includes identifying foods that may cause digestive issues, supplements to support gut flora, and a low-impact exercise plan for consistency and results.