Probiotics – just how useful are they?

August 1, 2024

We’ve all heard of them and see them on the supermarket shelves everyday, but can taking a probiotic everyday really do any good? You might be tempted to think that they’re a waste of time and money, but if you’re an athlete or take part in regular sport, then you should think again.

What exactly are probiotics?

Probiotics are live bacteria, also called ‘good bacteria’, that live in your gut and can help to neutralise toxins, inhibit yeast and bad bacteria, helping to keep the gut healthy which ultimately can have a beneficial effect on your immune system. Probiotic food can help to encourage the good bacteria in your gut to multiply, therefore maintaining the positive effects.

The sports link

These benefits are all well and good, but they become even more vital when you’re taking part in high-levels of physical activity on a regular basis. In a nutshell: probiotics become much more important if you’re an athlete.

Intensive exercise can have an immunosuppressive effect – in other words, the harder you work, the harder your immune system has to work. When your training load is at its highest you are much more at risk of respiratory infection or gastrointestinal symptoms, which is absolutely not what you want during your peak training.

Top athletes are more at risk of infection due to the physiological and psychological stresses of high-intensity training, combined with lack of sleep and higher exposure to diseases due to big crowds (at events or airports). It has even been found that female athletes suffer more from higher immunosuppression than their male counterparts, so looking after your immune system is even more important for us sporty girls!

The science

In a study by Professor Michael Gleeson in 2011, 84 endurance athletes were given Yakult twice a day for four months, with some subjects being given a placebo. And the results were astounding.*

Taking probiotics daily reduced the number of infections by almost 50 per cent compared with the placebo group. Not only that, but the participants taking probiotics experienced significantly fewer gastrointestinal symptoms during the four-month period.

As summer winds down, it’s even more important that we’re looking after ourselves and giving our immune system as much help as possible, especially if you’re training for a big event this autumn. Probiotics might just be the boost you need to keep yourself on top form.

Inspiration

There are many other ways you can boost your digestive health this season, as well as daily use of probiotics. Why not take a look at one of these fantastic Yakult breakfast recipes for a healthy kick start to your day:

Coconut, almond and apricot granola bars

Fibre and Bran Crunch breakfast

Tortillas with avocado

Spanish omelette with spinach and chives

For more gut-healthy breakfast recipes visit www.yakult.co.uk/breakfast

*Gleeson M et al (2011) Int J Sport Nutr Exec Metab.

Natalie Morris, Sportsister
The Women’s Sport Magazine