The Hidden Edge in Athletic Performance: Your Gut

Creatine and GLP-1 supplements may be getting all the buzz right now when it comes to athletic performance and weight loss, but the real game-changer might be hiding in plain sight: YOUR GUT!

Research increasingly suggests that gut health plays a crucial role in promoting faster recovery, improved performance, and overall well-being. Since the gut is also home to most of the immune system, it has a far-reaching impact that extends beyond digestion. The gut also plays a significant role in influencing weight management, athletic recovery, mental health, energy, and so much more. Simply put, optimizing gut health is not just optional. It is foundational.

What Makes a Healthy Gut?

A healthy gut starts with two key elements:

1. A diverse, balanced microbiome (aka the beneficial bacteria and fungi that live in your digestive tract).

2. A healed and sealed gut lining (I like to use the analogy that the gut lining is like a garden hose. When there are holes in the hose, it is quite unpleasant and annoying, similar to the issues occurring in the gut).

Unfortunately, chronic stress, poor diet, and prolonged medication can disrupt this delicate balance, strip away beneficial bacteria, and weaken the gut lining. This leaves room for harmful bacteria to thrive (known as “dysbiosis”) and seep into the system (known as “leaky gut”), which can compromise immunity, recovery, and even long-term performance.

That is why prioritizing gut health through nutrition and lifestyle is not just about avoiding illness; it is about maintaining balance and strength from the inside out.

New Research: The Athlete’s Microbiome

New research by Dr. Paul Cotter, CTO at SeqBiome and Head of Food Biosciences at Teagasc, reveals how microbiome science is transforming the future of sports nutrition. His work emphasizes that the gut is not just a passive system; it actively responds and adapts to both diet and exercise, creating opportunities for more personalized training and recovery strategies.

• Exercise and the microbiome: Studies reveal that exercise not only influences the types of bacteria in the gut, but it also alters how those bacteria behave. This means the microbiome can adapt to different training styles, creating a feedback loop: training shapes the microbiome, and the microbiome, in turn, impacts energy metabolism, inflammation, and recovery. For athletes, this suggests that their workouts are influencing gut function in ways that could directly enhance or hinder performance.

• Diversity among athletes: Over the last decade, scientists have identified key differences in gut microbial diversity between athletes in various sports. For instance, endurance athletes often show a higher abundance of certain bacterial strains that support energy efficiency and recovery, while strength athletes may have a different microbial profile that supports power and muscle metabolism. This finding underscores the idea that “one-size-fits-all” nutrition plans may not be effective, and that gut-based personalization could give athletes a real edge.

• Spotlight on Akkermansia: One species of bacteria drawing a lot of attention is Akkermansia muciniphila. It has been linked to leanness, efficient energy use, and the production of short-chain fatty acids that support gut health and reduce inflammation. Research indicates that this microbe is more abundant in certain athletic populations, sparking interest in developing targeted postbiotic supplements to mimic its benefits. These innovations could mark the next wave of performance nutrition products formulated not just to support muscles, but to support the microbiome that powers them.

What This Means for Personalized Nutrition

• Performance Meets Gut Health: When diet and training are aligned with the microbiome, athletes can gain a competitive edge in both resilience and performance.

• Tailored Diets for Athletes: By understanding an individual athlete’s microbiome composition, nutrition strategies can be customized to optimize both performance and recovery.

• Innovation Opportunities: The rise of microbiome-informed products, such as probiotics and postbiotics, signals a new era of sports nutrition, where gut health is the driver of performance gains.

Simple Ways to Support the Gut

Here are several simple ways to support your gut health, which can enhance your overall performance.

Probiotics
Think of probiotics as your gut’s “good guys.” These beneficial bacteria help maintain a balanced and thriving microbiome. You can get them through supplements (probiotics) or naturally from foods like yogurt, kefir, sauerkraut, kimchi, and even traditionally fermented pickles.

Digestive Support
You may want to consider supplementing with a digestive enzyme, which helps break down food so it is easily absorbed as nutrients into the system. It is also helpful to practice slow, mindful eating, stay well-hydrated, and consider adding bitter or sour foods to your meals, such as lemon juice, apple cider vinegar, or even fermented foods, to stimulate digestive enzymes. Fruits like pineapple and papaya are also rich in natural enzymes that aid in breaking down food and enhancing nutrient absorption.

Prebiotics
If probiotics are the “good guys,” prebiotics are their food. These special fibers nourish healthy gut bacteria, helping them flourish. Bananas, oats, garlic, onions, and asparagus, to name a few, are all excellent sources of prebiotic fiber, which helps create a stronger and more resilient gut environment.

Bone Broth
Packed with amino acids, collagen, and minerals, bone broth supports the gut lining and helps reduce inflammation. It also aids joint and muscle recovery, making it a nourishing post-workout option as well as a powerful daily gut-supportive food.

What to Avoid

Just as important as what you add in is what you leave out. Diets high in sugar and processed foods can disrupt the microbiome by feeding harmful bacteria. Over time, this imbalance can weaken the immune system and contribute to inflammation, digestive disorders, and metabolic problems.

The Gut Advantage

By focusing on a diverse microbiome, a strong gut lining, and daily habits that nourish rather than deplete, athletes can unlock their full potential both in training and in life. As research continues to reveal the powerful connection between the gut and performance, one thing is clear: taking care of your gut is not just about digestion or the immune system; rather, it is about giving yourself a competitive edge.

Carley Smith, AKA Fairy Gutmother®, is a Nutritional Therapist, Certified Gut and Psychology Syndrome (GAPS) Practitioner, and Registered Yoga Teacher. Carley became interested in health and nutrition after being diagnosed with Lyme disease and using food as medicine, emphasizing gut health to help heal. She became so empowered in the progress of her healing based on diet and lifestyle changes emphasizing gut health that she started her business, Fairy Gutmother® to help others.