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Invisible doping: how your gut microbiome determines your athletic performance and recovery speed


Біговий захід GoMove в Ужгороді за підтримки Ediens

Imagine if you could study the biology of a great athlete like Michael Jordan, replicate it in pill form, and give it to other athletes to help them achieve the same success. Sounds like a fantasy, but scientists at Harvard are already seriously investigating the idea.


The secret lies not in the special structure of muscles or genetics, but in our intestines. Modern research proves that it is the trillions of microorganisms that inhabit our gastrointestinal tract that directly affect the metabolism, inflammatory processes, energy supply and even the nervous system of an athlete.


Let's take a look at how bacteria help (or hinder) you set new records, and why sports nutrition without considering the microbiome is a waste of money.


1. Bacteria that generate energy and repair muscles


We tend to think that the energy we need for exercise comes from the carbohydrates and fats we consciously consume. But in reality, the process of absorbing this energy is entirely dependent on the microbiome.


In the large intestine, bacteria break down food components (such as fiber) that were not digested in the small intestine. This fermentation process produces short-chain fatty acids (SCFAs)  , primarily propionate, acetate, and butyrate.


CLFA are a critical source of energy for colonic epithelial cells. They lower pH, increase calcium absorption (which is crucial for bone strength and muscle contraction), and optimize metabolism. Studies show that highly skilled athletes have a significantly higher diversity of microbiomes compared to amateurs. They are dominated by bacteria that are actively involved in amino acid biosynthesis and carbohydrate metabolism, which naturally increases their endurance.


Interestingly, the “beneficial” composition of bacteria can vary depending on the sport! For example, an analysis of the microbiome of ultramarathoners and rowers showed that ultra-long-distance runners were dominated by specific microbes that specialize in breaking down carbohydrates and fiber, while rowers did not have these types of bacteria.



2. The dark side of sports: “leaky gut” and overtraining


It would seem that the more exercise, the better for health. But science says otherwise. The relationship between exercise intensity and the state of the microbiome is best described by the “inverted U-shaped curve” model .


Moderate exercise (30–90 minutes 3–5 times a week) produces the greatest positive changes and increases microbial diversity. However, excessively intense exercise (>90 minutes daily) becomes a huge stress on the body and can have detrimental effects. Extreme exercise leads to increased intestinal permeability (leaky gut syndrome), gastrointestinal disorders, and systemic inflammation.


To study this phenomenon in detail, the team of Nadiya Boyko and Ediens conducted a unique study of the microbiota of qualified female boxers. The scientists compared the state of their intestines between competitions (moderate loads) and during the competitive period, when the athletes trained very intensively - six times a week for an hour and a half.


The results were impressive: 

High-intensity training provoked a significant shift in the microbial balance towards dysbiosis.

  • The concentration of Escherichia coli increased ~200-fold, exceeding all physiological norms.

  • 6 out of 9 athletes had a critical growth of the fungus Candida albicans , which is a direct sign of the destruction of the intestinal barrier.

  • Dangerous pathogens appeared - Klebsiella pneumoniae  and Streptococcus . Although the level of beneficial bifido- and lactobacilli remained relatively stable, the rapid multiplication of pathogens indicated a strong inflammatory process, which inevitably reduces endurance and impairs the recovery of female athletes.




3. How to protect the microbiome and improve results?


If you are a professional athlete or just actively training, it is not enough for you to count calories or drink protein. To ensure that your muscles recover faster and your energy does not disappear, you need to take care of your "internal engine". Modern medicine offers several steps:


1. Avoid “blind” probiotics 

Drinking pharmacy probiotics at random is a mistake. Given that excessive stress provokes the growth of specific pathogens (as the study of boxers showed), you need targeted probiotic therapy (pharmabiotics) . These are drugs selected after diagnosis, which specifically suppress inflammatory pathogens (for example, the same Klebsiella  or Candida ), while preserving your own beneficial microorganisms.


Before taking supplements, it’s a good idea to get your microbiome tested to see which bacteria you’re lacking for optimal carbohydrate or protein breakdown, and whether you have hidden (silent) systemic inflammation that’s stealing your energy during workouts.


Your microbes are a chemical factory. Ediens algorithms allow you to choose an individual diet based on the results of the microbiome analysis. If you properly "feed" those bacteria that are responsible for the production of short-chain fatty acids (energy for muscles), you will experience a significant increase in endurance and recovery speed even after the hardest marathons or sparring matches.


True champions are formed not only in the gym, but also at the cellular level. Take care of your microbiome and it will provide you with an invisible but powerful advantage over the competition!





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Website: www.ediens.me





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