Have you ever felt sore and tired after a workout? If so, you know how important it is to help your muscles recover. While rest, hydration, and proper nutrition play a crucial role in muscle recovery, there is a new player in town that might help: probiotics.
Probiotics are live microorganisms that can benefit your gut health. Recent studies have shown that probiotics can also improve muscle recovery. How? Let's take a closer look.
First, probiotics can enhance the absorption of nutrients in the gut. After a workout, your body needs nutrients like amino acids, vitamins, and minerals to rebuild muscles. Probiotics help break down these nutrients and make them easier for your body to absorb.
Second, probiotics can reduce inflammation. When you exercise, your muscles experience tiny tears that can lead to inflammation. While some inflammation is normal and necessary for muscle growth, too much can slow down the recovery process. Probiotics can reduce inflammation and speed up the healing process.
Third, probiotics can improve your immune system. When you exercise, your immune system is suppressed, leaving you more vulnerable to infections. Probiotics can help strengthen your immune system and reduce the risk of illness.
Finally, probiotics can reduce muscle damage. When you exercise, your muscles can experience oxidative stress, which can damage them. Probiotics contain antioxidants that can help protect your muscles from oxidative stress.
In conclusion, probiotics can be a useful addition to your muscle recovery routine. Incorporating probiotics into your diet or taking a supplement may help improve your gut health, reduce inflammation, improve your immune system, and protect your muscles from damage. So, next time you hit the gym, don't forget about the power of probiotics.
- Jäger, R., et al. (2019). Probiotic Streptococcus thermophilus FP4 and Bifidobacterium breve BR03 supplementation attenuates performance and range-of-motion decrements following muscle damaging exercise. Nutrients, 11(9), 1920.
- Huang, W. C., et al. (2019). Probiotic supplementation may improve cognitive function and fatigue in Exerted and recovered athletes. Nutrients, 11(11), 2776.
- McFarlin, B. K., et al. (2017). Oral spore-based probiotic supplementation was associated with reduced incidence of post-prandial dietary endotoxin, triglycerides, and disease risk biomarkers. World Journal of Gastrointestinal Pathophysiology, 8(3), 117-126.