Fall 2024 - 25

Research has shown that prebiotics can
have additional health impacts aside from
altering GI health, particularly by improving
glycogen stores. In short, this is due to
certain microbiota-accessible carbohydrates
(MACs). Certain carbohydrates can be
resistant to metabolic digestion, making
these specific carbohydrates more available
to be metabolized by the gut microbiota as
a prebiotic derivative. In turn, MACs can
be metabolized into short-chain fatty acids
(SCFA) which can improve glycogen storage
in the host. Therefore, by consuming optimal
nutrients in the diet and using prebiotic food
sources, athletes can improve their glycogen
stores over time for energy use as well as
improve mental health cognition, and bone
health for optimal performance.
PROBIOTICS:
Probiotics are " live microorganisms that,
when administered in adequate amounts,
confer a health benefit on the host " . While
many research studies have been completed
on two main probiotic strains, Bifidobacterium
spp and Lactobacilli, a multistrand probiotic
could likely be most beneficial in providing
varied support toward achieving a balanced
and healthy gut.
To incorporate probiotics into the diet, a
food-first approach may be considered first.
When ingested regularly in a diet containing
optimal energy, food-derived probiotics (yogurt,
kefir, and sauerkraut) can have a multitude
of benefits due to the diversity of probiotic
strains consumed. This approach is also further
supported by the fact that the impact of each
strain of probiotics may provide outcomes
unique to each individual (i.e., diversification
of sources can increase the likelihood of
consuming strains that are beneficial and
meet unique needs). However, if the athlete
is not meeting the necessary requirement of
probiotics through food, supplementation may
be necessary to bridge the gap. While probiotic
supplementation can have many health
benefits to athletes, it is important to note
that probiotics will not outweigh a poor diet or
unbalanced nutrient intake.
The benefits of an increase of probiotics in
the body via food and supplementation may
include reduced infection, inflammation, muscle
soreness, and GI distress. More research is
needed on this topic.
COMMON BRANDS OF PROBIOTIC
SUPPLEMENTS:
Culturelle Probiotics
Thorne FloraSport 20B (NSF certified)
Klean Probiotic (NSF certified)
Take-Aways:
An athlete approaches you about their
gut health. What should you recommend?
Hopefully, one of the first thoughts
that may come to your mind is to refer
the athlete to your team dietitian. After
reading this, hopefully, prebiotics and
probiotics, also come to mind. In a foodfirst
approach, prebiotic-rich foods (e.g.,
beans, legumes, onions, garlic, etc.) and
probiotic-rich foods (e.g., yogurt, kefir,
and sauerkraut) are likely already being
incorporated into a diet.
If the goal is to better diminish GI
distress during exercise, the likely solution
would be to incorporate more probiotics
into the athlete's diet through food. If there
is no difference in symptoms, a probiotic
supplement blend is recommended.
It is encouraged that you check with
your medical staff and dietitian about
supplement recommendations. n
tacticaltrainingandconditioning.com | 25
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Fall 2024

Table of Contents for the Digital Edition of Fall 2024
