Do probiotics enhance sports performance?

Can probiotics take your athletic performance to the next level? New research reveals their impact on endurance, recovery, and immunity—while the jury’s still out on strength.

​​​​​​​Review: The Role of the Gut Microbiome and Probiotics in Sports Performance: A Narrative Review Update. Image Credit: Maridav / Shutterstock

In a recent review published in the journal Nutrients, researchers in the United Kingdom evaluated the effects of probiotic supplementation on various aspects of sports performance, including endurance, strength, recovery, and mental well-being, while identifying the underlying mechanisms of action.

Background

Can the bacteria in your gut determine how well you perform on the field? A growing body of research suggests that the trillions of microbes living in the human digestive system play a crucial role in athletic success.

Athletes constantly seek ways to enhance performance, optimize recovery, and reduce the risk of illness. With trillions of microorganisms, the gut microbiome has emerged as a key factor influencing overall health, immune function, and even physical performance.

Research shows athletes have a more diverse gut microbiome than sedentary individuals, suggesting a link between microbiome health and physical capabilities.

Probiotic supplementation, which introduces beneficial bacteria into the gut, has shown promise in improving endurance, muscle recovery, and immune defense. However, despite growing interest, the strength of evidence varies depending on the type of athletic performance studied.

Further research is needed to clarify the extent to which probiotics can enhance athletic performance and to determine optimal strains and dosages.

The Role of the Gut Microbiome in Exercise

The gut microbiome plays a crucial role in digestion, metabolism, and immune regulation. Due to intense training, athletes, particularly endurance athletes, are prone to gastrointestinal issues, which can impact nutrient absorption and overall performance.

Studies suggest that probiotic supplementation may help maintain gut barrier integrity, enhance nutrient absorption, and reduce exercise-induced inflammation. However, individual responses vary depending on the strain of probiotics used, the duration of supplementation, and the athlete’s baseline gut microbiome composition.

Probiotics and Sporting Performance

Endurance Performance

Several randomized controlled trials (RCTs) have demonstrated that probiotic supplementation can enhance endurance performance by improving oxygen uptake, reducing inflammation, and maintaining energy levels. In triathletes, four weeks of probiotic intake significantly improved running endurance.

Similarly, marathon runners who consumed probiotics for five weeks covered greater distances in endurance tests compared to those on a placebo. The benefits appear to stem from enhanced vascular function, as probiotics may improve nitric oxide bioavailability, leading to better blood flow and oxygen delivery to muscles.

Power Performance

Although less studied, probiotics may also influence power-based activities. Strength and power sports—such as weightlifting and sprinting—require optimal muscle function and recovery.

One study found that resistance-trained athletes consuming probiotics alongside protein experienced potential increases in muscle strength and power output. However, the effects of probiotics alone on strength and power remain unclear, as most studies have examined them in combination with protein supplementation.

Another study reported enhanced recovery and reduced muscle soreness after probiotic supplementation. While initial findings are promising, further research is needed to determine whether probiotics independently improve strength and power.

Mechanisms of Action in Athletic Performance

Enhanced Exercise Recovery

Intense training leads to muscle damage and inflammation, often requiring extended recovery periods. Probiotics have been shown to accelerate muscle recovery by reducing inflammation markers such as C-reactive protein (CRP).

Studies on rugby players demonstrated reduced muscle soreness and improved sleep quality following probiotic intake. Faster recovery allows athletes to train more effectively and consistently, ultimately leading to performance gains. Some research suggests that probiotic supplementation may enhance sleep, which could further contribute to improved recovery.

Improved Nutrient Absorption

The gut microbiome plays a pivotal role in digesting and metabolizing essential nutrients. Probiotics enhance protein and amino acid absorption, which is crucial for muscle repair and growth. In one study, athletes who consumed probiotics alongside protein experienced higher levels of circulating branched-chain amino acids (BCAAs), resulting in improved muscle strength and endurance. Additionally, probiotic supplementation has been linked to improved carbohydrate metabolism, which may help sustain energy levels during prolonged exercise.

Reduction of Gastrointestinal Symptoms

Gastrointestinal (GI) distress, such as bloating, diarrhea, and cramps, is common among endurance athletes. These symptoms can significantly impair performance and even force athletes to withdraw from competition.

Probiotics have been shown to support gut health by reducing inflammation and strengthening the gut barrier, leading to fewer GI disturbances during training and competition. In endurance athletes, probiotic supplementation has been associated with reduced GI symptoms during prolonged exercise, potentially improving overall performance.

>Studies in marathon runners and cyclists have demonstrated that probiotic supplementation can reduce both the frequency and severity of GI symptoms. However, the effects may vary based on the specific probiotic strain and dosage used.

Strengthened Immune Function

Athletes engaging in prolonged and intense training are at a higher risk of respiratory infections, which can hinder performance and training consistency.

Probiotics have been found to enhance immune function by increasing beneficial gut bacteria and reducing the incidence of upper respiratory tract infections.

Studies have shown that endurance athletes who supplemented with probiotics experienced fewer illnesses and recovered faster from infections, helping them maintain consistent training schedules. While early findings suggest an immune-boosting effect, more research is needed to determine whether probiotics provide significant protection during peak training periods.>

Reduced Performance Anxiety

Mental well-being plays a crucial role in sports performance. Anxiety and stress can impair focus, reaction time, and overall performance.

Emerging evidence suggests that probiotics may influence brain function through the gut-brain axis, reducing anxiety and improving cognitive function.

A study in competitive badminton players reported a significant reduction in stress and anxiety levels following a six-week probiotic intervention.

Similarly, football players who consumed probiotics showed increased relaxation and sustained attention. While these findings suggest that probiotics may support mental resilience, only a small number of studies have explored this effect in athletes, highlighting the need for further research.

Conclusions

To summarize, the growing body of research suggests that probiotic supplementation can positively influence athletic performance through multiple mechanisms, including improved endurance, enhanced recovery, better nutrient absorption, reduced gastrointestinal distress, stronger immunity, and lower performance anxiety.

These benefits extend beyond individual athletes, potentially impacting sports teams, fitness communities, and even broader public health trends.

With the increasing global emphasis on holistic health and peak performance, probiotics offer a promising, natural strategy to optimize physical and mental well-being.

However, the effects of probiotics vary depending on the strain, dosage, and duration of supplementation. While there is strong evidence supporting endurance benefits, the role of probiotics in power performance and mental well-being requires further investigation.

Probiotic supplementation shows promise as a performance-enhancing tool, particularly for endurance athletes. However, more research is needed to establish standardized recommendations for different athletic disciplines.