by Matt Weik, BS, CSCS, CPT, CSN
I feel it’s truthful to say that all of us can agree that train is nice for the physique. However what many fail to appreciate is that it may well additionally take a toll on intestine well being — particularly for individuals who have interaction in any type of endurance coaching.
Many athletes sadly (and unexpectedly) expertise gastrointestinal (GI) points, and researchers are continually searching for methods to reduce intestine harm.
A brand new research from Swansea College’s Utilized Sports activities Science Expertise and Medication (A-STEM) Analysis Centre within the UK took a deep dive into how dietary dietary supplements impression exercise-induced intestine harm and signs.
On this article, we’re going to take a deeper dive into what this new analysis is displaying concerning exercise-induced intestine well being and if the dietary supplements we’re taking are literally serving to stop and repair this difficulty.
When you’ve got the abdomen for it, preserve studying. Okay, I promise no extra poor humor on this article. Let’s dive into it.
Disclaimer: This text is for informational functions solely and isn’t meant to deal with or diagnose any situation. It is strongly recommended that you simply communicate together with your physician earlier than beginning any train program, making adjustments to your vitamin plan, or including any new dietary supplements into your present routine.
The Hyperlink Between Train and Intestine Well being Points
A 2014 research in Sports activities Medication discovered that 30-50% of athletes take care of exercise-induced intestine well being points.
Excessive-intensity and endurance exercises (particularly these in sizzling situations) can really weaken your intestinal barrier. This could result in elevated intestine permeability, permitting micro organism and toxins to leak into your bloodstream (no bueno).
The consequence? Irritation and intestine points.
With this in thoughts, researchers are taking a look at totally different dietary methods that may show you how to repair this difficulty.
The Swansea College group analyzed 26 research that checked out totally different dietary supplements and their results on intestine signs, intestinal fatty acid-binding protein (i-FABP, a marker of intestine harm), and train efficiency.
Dietary supplements Studied
The research examined a number of dietary supplements that declare to help intestine well being and cut back GI signs. Many of those dietary supplements are touted to enhance intestine well being, which you and I’ll take often.
These dietary supplements included:
- Probiotics
- Glutamine and cysteine
- Bovine colostrum
- Carbohydrates
- Curcumin
- Flavonoids
- Sodium nitrate
- Collagen peptides
- Capsaicin
- Sodium bicarbonate
What Did the Analysis Discover? Can They Enhance Intestine Well being?
These research appeared to constantly present that i-FABP ranges elevated after train, indicating some type of intestine harm. Nonetheless, most dietary supplements that all of us use didn’t considerably decrease i-FABP ranges, which means their results weren’t clinically important.
So, are all of them dangerous? Let’s have a look at every individually and dig a bit deeper.
1. Probiotics: Some Potential, however Restricted Affect
Probiotics (one thing many people use) had probably the most promising outcomes, displaying a reasonable discount in GI signs throughout endurance train.
Nonetheless, whereas they helped with signs, they didn’t considerably cut back intestine harm biomarkers like i-FABP.
Dr. Shane Heffernan, a senior researcher, talked about that “Whereas probiotics seem to have one of the best proof for the time being, their real-world impression is probably going restricted.”
2. Glutamine and Cysteine: No Vital Profit
Glutamine and cysteine dietary supplements have been examined at totally different dosages and train situations to see their results on intestine well being.
The consequence? No important enhancements in intestine signs or harm markers.
3. Bovine Colostrum: Doable Advantages, However Extra Analysis Is Wanted
Bovine colostrum (which was once extraordinarily fashionable however has died off over time) is believed to strengthen the intestine lining and stop bacterial toxins from getting into the bloodstream.
Some research confirmed it blunted i-FABP ranges, however these research weren’t completed in excessive warmth. So, whether or not bovine colostrum will help athletes who prepare in harsh situations stays unclear.
4. Carbohydrates: Combined Outcomes
Carbohydrate dietary supplements had inconsistent outcomes.
Some analysis means that hydrogel options could be more practical than different kinds in bettering intestine well being, however extra research are wanted to substantiate this.
5. Flavonoids: No Affect on Intestine Harm Markers
Flavonoids are identified for his or her anti-inflammatory and antioxidant properties. However on this evaluation, they didn’t make a noticeable distinction in intestine harm biomarkers.
6. Capsaicin: A Particular No-Go
Capsaicin, which we usually discover in weight reduction dietary supplements, was the one complement discovered to make GI signs worse.
Maybe this may make you rethink taking any type of fats burner or weight reduction dietary supplements that embody this ingredient. In spite of everything, the consequences are minor at finest.
Athletes ought to keep away from it earlier than or throughout train.
7. Different Dietary supplements: Extra Research Wanted
Single research checked out curcumin, sodium nitrate, collagen peptides, and sodium bicarbonate.
Curcumin confirmed the most important impression on lowering i-FABP ranges, whereas collagen peptides confirmed some promise in lowering inflammation-related GI signs. Nonetheless, the analysis remains to be too restricted to attract agency conclusions on whether or not or not you must use them for intestine well being functions.
What This Means for Athletes and Complement Firms
The findings completely spotlight the necessity for extra analysis in sports activities vitamin. Whereas probiotics present potential, there’s nonetheless no definitive answer for stopping exercise-induced intestine harm.
Dr. Heffernan emphasised the necessity to discover new options, together with algae-derived prebiotics for intestine well being.
That stated, there was a current uptick in these kinds of intestine well being dietary supplements as I’ve been listening to increasingly more about them from the varied complement corporations (extra alongside the traces of holistic dietary supplements) I work with on creating content material and replica.
Lead researcher Robyn Aitkenhead beneficial that complement corporations ought to deal with hydration and carbohydrate methods to reduce intestine points and help improved intestine well being. She additionally famous that gel or liquid dietary supplements could be higher than whole-food kinds for lowering intestine stress.
Aitkenhead talked about, “Poor use of carbohydrates may end up in worse GI signs,” and urged producers to develop higher formulations for his or her dietary supplements. She additionally stated that she would love complement corporations to put money into analysis on new bioactive prebiotics.
Ought to You Give Up on Intestine Well being Dietary supplements?
No. Not precisely.
This research confirms that whereas some dietary supplements could assist ease GI signs, most don’t considerably cut back intestine harm. Probiotics appear to be probably the most promising in the case of intestine well being, however their real-world impression remains to be restricted.
As analysis continues, athletes ought to deal with hydration, correct fueling, and avoiding identified intestine irritants like capsaicin, particularly.
However in the long run, extra research undoubtedly are wanted to uncover higher options for fixing points and supporting intestine well being for all of us. Till then, paying shut consideration to food plan, hydration, and supplementation selections stays key for intestine well being throughout train.