Credit: iStock/Anna Kim

An unhealthy gut not only impacts your training but also your recovery, immune system, and motivation. The good news is that you can positively influence your gut health.

Have you ever had to stop your training or a race because your gut caused problems? A study shows that about 70% of runners experience issues like accelerated bowel movements, vomiting, or stomach pain. The number is likely even higher, as this topic remains somewhat taboo, and many people may be reluctant to admit to such problems.

The gut microbiome as the hidden driver of your performance

The entire digestive tract, including the intestinal lining, is populated by bacteria that together form the gut microbiome. This microbiome contains around 300 trillion bacteria, which can weigh up to two kilograms! This complex ecosystem has a fundamental impact on metabolism, the immune system, and the body's energy supply. Each person has a unique composition of their microbiome.

Although our gut microbiome develops significantly in the first three years of life, our diet and the digestion of the foods we consume continue to greatly influence which bacterial strains dominate our microbiome. In a healthy microbiome, about 80% are "good" bacteria, and a maximum of 20% are "bad" bacteria. This ratio has a decisive effect on our performance during training and competitions.

How can you influence the health of your gut and, therefore, your athletic performance?

The composition of the microbiome is influenced by many factors, such as diet, fluid intake, exercise, stress, sleep, and medication. With the following tips, you can promote the health of your gut.

Balanced diet: Pay attention to fiber-rich foods like whole grains, vegetables, fruits, and legumes for a healthy gut flora and regular bowel movements. Include fermented foods like yogurt, kefir, sauerkraut, kimchi, or miso, as they are rich in probiotics that support the microbiome. Favor complex carbohydrates and unsaturated fatty acids from natural sources, as well as protein-rich foods to support the regeneration of the intestinal lining.

Good digestion starts with chewing: Chewing frequently (20-30 times) improves saliva production and increases the number of important digestive enzymes. This helps better digest proteins, which fights off harmful bacteria and fungi. A 1:1 ratio of food to saliva promotes optimal digestion.

Proper meal timing: Choose easily digestible meals with low fiber and fat content before training to avoid digestive problems. After training, you should consume carbohydrates and proteins to support the regeneration of the intestinal lining and replenish glycogen stores. Between meals, make sure to take at least a three-hour break to give your gut time to regenerate and improve digestion efficiency.

Adequate hydration: Dehydration slows down digestion and can lead to digestive problems during training. Ensure adequate water intake (at least 30-40 ml/kg body weight daily), especially in hot weather or during intense training. Supplement your diet with electrolytes (sodium, potassium, magnesium) for optimal gut function and to prevent cramps.

Exercise: Light endurance exercise improves blood circulation to the intestinal lining, promotes gut motility, and optimizes digestion. It also strengthens the connection between the gut microbiome and the immune system, helping with gut diseases. In contrast, intense training, competition, or dehydration temporarily reduces blood flow to the gut tissue, which can lead to digestive problems such as bloating, diarrhea, or nausea. Tip: A dynamic warm-up before the workout promotes blood circulation in the digestive tract, preparing the gut for the upcoming stress and minimizing digestive problems like cramps, stomach aches, and side stitches. Especially before intense exertion, make sure to warm up for at least 15 minutes.

Stress reduction and good sleep: Stress negatively impacts the microbiome and can cause digestive issues like diarrhea or constipation. Adequate sleep (7–9 hours) is crucial for the regeneration of the intestinal lining and maintaining a healthy gut flora.

Minimizing antibiotic and medication use: Antibiotics disrupt the balance of the gut flora. If the use of antibiotics is necessary, supplement with probiotics and prebiotics for a faster restoration of gut balance. Frequent use of anti-inflammatory medications can damage the intestinal lining – consider alternative recovery methods like ice treatment, stretching, or massages.

Conclusion

A healthy gut is the foundation for optimal athletic performance. The right diet, regular exercise, adequate sleep, and a balanced microbiome help endurance athletes achieve better recovery, higher energy expenditure, and overall better health. If you want to succeed in sports, don't just think about your muscles; think about your gut as well.