Micronutrients & recovery
Prebiotics (Inulin, Pectin, Beta-glucans) and Probiotics (Lactobacillus, Bifidobacterium) supplementation can improve gut homeostasis, reduce infection risk, and potentially enhance athletic performance (endurance, strength) by modulating the gut microbiota.
Consider adding prebiotics (like inulin or beta-glucans) and specific probiotic strains (Lactobacillus, Bifidobacterium) to your diet. This can help reduce the risk of respiratory infections and potentially improve endurance performance by supporting gut health and immune function.
Inulin supplementation (10 g per day for 6 weeks) led to a reduction in homeostatic model assessment insulin resistance and an increase in Bifidobacteria [61]. ... probiotic supplementation resulted in a decrease in the risk of developing infections and symptom severity [74].
Why this rating
The paper cites multiple systematic reviews and meta-analyses supporting the efficacy of specific strains and prebiotics.
Source
Different Approaches to Ergogenic, Pre-, and Probiotic Supplementation in Sports with Different Metabolism Characteristics: A Mini Review
Jakub Wiącek et al. · Nutrients · 2023
DOI 10.3390/nu15061541
More from this paper
- High-carbohydrate diets (>45% calories, >6 g/kg body weight) and high-dose carbohydrate supplements (up to 90 g/session) in endurance athletes may negatively impact gut microbiota composition and intestinal barrier integrity by promoting dysbiosis and low-grade inflammation.Moderate
- High-protein diets (>1.6-2.2 g/kg body weight) and excessive protein supplementation may negatively alter gut microbiota by increasing toxic metabolites (ammonia, amines) through proteolytic fermentation, potentially reducing probiotic strains.Moderate
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