That's why your microbiome is important for achieving sporting goals
Many scientific studies show that sporting activities have a positive influence on our intestines. On the contrary, a healthy microbiome can have a beneficial effect on our physical performance. So if you want to achieve sporting goals, it makes sense to take care of the health of your own microbiome.
Sport has such a positive effect on your intestinal health
Some studies have shown that athletes have a higher microbial diversity. Diversity describes the difference in the microbiome and shows whether the different types of bacteria occur evenly in the intestine or whether some of them dominate. High diversity has been linked to many health benefits, while low diversity is associated with many diseases and symptoms. So you could say that exercise increases diversity in the intestines.
But your intestinal bacteria can do much more
The little residents also have a big impact on our immune system and brain health. When our little roommates are doing well, it has been proven that this can lead to increased well-being, which means we move significantly more in everyday life and in our free time.
Building muscle through the right intestinal bacteria
You probably wouldn't have expected this, but your microbiome also influences your muscle growth. A sporty microbiome has a positive effect on carbohydrate and amino acid metabolism. This, in turn, can lead to better muscle building and a healthier body composition of muscle mass and body fat.
Regular exercise increases the number of butyrate-producing bacteria.
Maximum oxygen intake increases fitness
Researchers have been able to prove in various studies that regular training increases the number of butyrate-producing bacteria and thus the bacterial metabolite butyrate, which was subsequently linked to increased cardiorespiratory fitness - also known as maximum oxygen uptake. Cardiorespiratory fitness is a measure that describes the ability to transport oxygen from the air into our muscles. Those who have a high maximum oxygen intake provide their muscles with enough oxygen to generate energy and thus increase their physical performance. The maximum oxygen uptake can in turn be improved through training.
Athletic performance and intestinal health go together
If you want to increase your physical fitness, you should not only train sufficiently and regularly, but also pay attention to a high level of diversity in your intestines. The more diverse our trillions of microorganisms are, the better our mental and physical performance.
Introduction to Natascha Grillo – who actually writes here?
My name is Natascha Grillo, we (the Crossfit Coblenz team) and I have been involved in sport and nutrition for over 8 years. We have a great interest in our athletes moving well and eating healthily.
Natascha Grillo has been involved in sports and nutrition for 8 years
In our holistic coaching we often work with the myBioma microbiome analysis. We want to get to the bottom of acute problems such as indigestion, abdominal pain or flatulence or simply find out how our athletes' intestines are doing in order to improve their performance in training. Depending on the results and the myBioma team's suggestions for improvement, we then adjust the diet and/or nutritional supplements. Stress management has also been taking up more and more space in our coaching for a long time, which is directly related to intestinal health.
I'm a big fan of the capabilities of our gut microbiome and find it fascinating how all of this affects our daily performance. And it's not that difficult to get a little exercise every day.
This way you can find out more about me
You are welcome to follow my Instagram account ( @coach_taschi ) directly and send a message if you have any questions.
This article is intended for informational purposes only and should not be construed as medical information or instructions. The recipes are intended for inspiration and are not intended as therapeutic measures. If you have any health problems, we recommend that you contact a doctor or other expert immediately.
- Estaki, M., Pither, J., Baumeister, P. et al. Cardiorespiratory fitness as a predictor of intestinal microbial diversity and distinct metagenomic functions. Microbiome 4, 42 (2016). https://doi.org/10.1186/s40168-016-0189-7