How do microorganisms affect our sport performance?

With cheaper DNA sequencing techniques and the creation of various microbial genome databases, scientists have studied our microbiota and how we interact with it in greater depth.

As a result, there has been a boom in articles about the human microbiome, notably the gut microbiota. The findings have been astonishing, showing that intestinal microorganisms influence various organs and are associated with the incidence of several diseases and human behaviours.

One interesting conclusion is that microbiota can be altered, to some extent, by our habits, whether they are related to diet or lifestyle. In other words, it matters whether we consume a lot of animal protein and fat, lead a sedentary lifestyle, do not sleep well, are stressed, etc.

Given this, it is not difficult to imagine that microorganisms could affect our sports performance. After all, the body and mind work together and influence all aspects of our lives.

Let's explore how this occurs and how we can manipulate our microbiota for a healthier life worthy of a gold medal!

It All Begins with Digestion

Regarding sports performance, nutrition is an obvious factor to consider. After all, there can be no good performance without proper nutrition. Have you ever seen an athlete having fried chicken for lunch and snacking on a cake?

Scientists have known for some time that microorganisms help us absorb nutrients and produce essential compounds. Moreover, recent studies have revealed that gut microbiota composition can explain why some people "don't add up" calorie-wise.

Additionally, there is a proven correlation between the composition of the gut microbiota and the incidence of various metabolic diseases such as obesity, inflammatory bowel disease, and metabolic syndrome.

As we will see in the following topics, the influence of exercise on the microbiota, at least in the examples cited below*, is related to the role of foods and how they can regulate the microorganism-exercise dynamic.

The Relationship Between Microorganisms and Sports Performance

Our topic is more complex than just nutrition and probiotic microorganisms. It appears that physical exercise is strongly associated with the development of greater microbial diversity.

And the greater the diversity of microorganisms, the better our health.

Let's draw a parallel with what happens in the soil. The health of the soil is directly related to the diversity of microorganisms it harbours. After all, they perform crucial functions for the sustenance of all living beings.

One of the underlying principles is functional redundancy. It means that different species must have some common metabolic capabilities and respond differently to specific environmental conditions to maintain ecological functions.

Otherwise, if there is a period of stress and many microorganisms do not survive, the survivors must maintain vital functions to sustain the trophic chain. This situation also appears to occur in the intestines, but studies on this are still in their early stages, okay?!

While most studies on the relationship between the microbiota and sports performance have not identified specific genera or families associated with good physical condition, they demonstrate that the probable microbial functions related to these conditions include short-chain fatty acids (SCFAs) synthesis.

SCFAs, such as butyrate, acetate, and propionate, are byproducts of the fermentation of complex carbohydrates, especially fibers, which positively impact human health. Besides serving as an energy source for intestinal cells and microorganisms, they influence colonic physiology and exert anti-inflammatory effects. Scientists also believe that these compounds act as an energy source for muscles.

Moreover, the microbiota also determines how our bodies respond to exercise, i.e., whether our bodies resist the benefits of exercise or not. This resistance to activity is also related to the synthesis of SCFAs. People who benefit from training show very high levels of butyrate and propionate after exercise, indicating that microorganisms may be involved.

SCFAs are also related to better insulin sensitivity after physical exercise. Insulin resistance has various adverse effects, altering our bodies metabolism and other hormone actions.

Let's consider the microbiota of a pre-diabetic person, such as an abnormal gut microbiota resulting from a poor diet. They will produce fewer short-chain fatty acids and more metabolically exercise-resistant.

One exciting example relating observed effects to specific microorganisms is that of Veillonella atypica. In a study, this species was abundant in samples from marathon runners collected immediately after the race.

This bacterium can metabolize lactic acid, a byproduct of fermentative metabolism, into propionate. Since lactic acid is produced abundantly during intense exercise, such as in a marathon, Veillonella atypica uses it as an energy source. It makes sense!

Meanwhile, propionate promotes muscle function. Therefore, those who exercise regularly create a niche that promotes a beneficial feedback loop.

What Can We Do to Improve Our Sports Performance?

When discussing improving sports performance, we immediately think of nutritional supplementation. While reading articles for this text, I came across important information on this subject and would like to explore it further in another text. For now, let's focus on simpler aspects.

The information from this text shows that the relationship between nutrition, regular exercise, and fiber intake creates a favourable environment for developing healthy gut microbiota.

These elements can provide health benefits and energy homeostasis, enhancing physical capabilities. If scientists can identify missing microorganisms in people resistant to exercise, restoring the microbiota in our favour may be possible.

The familiar probiotics, used in athletes' diets since the 1950s, are also interesting options. These microorganisms, present in fermented products, cause changes in the structure of the intestinal microbial community, resulting in health benefits such as increased immunity, reduced inflammation, improved metabolism, and modulation of intestinal permeability.

Regarding sports performance, it has been shown that some probiotic strains can improve muscle recovery and reduce lactate levels. However, more evidence is needed to determine the exact mechanism by which probiotics exert these effects on exercisers.

Therefore, taking probiotics on our own is not recommended. Many probiotics do not deliver what they promise since the benefits come from specific strains, which require identification using specific methods capable of providing such resolution.

As mentioned, studies on the relationship between microorganisms and sports performance are still in their early stages. Furthermore, there are some difficulties in this type of analysis. One example is the difficulty in separating exercise/dietary factors since the activity is usually accompanied by changes in diet, especially increased protein intake.

Observation

• There are other relationships between the microbiota and sports performance that are not related, at least directly, to the intake of certain foods. For example, the production of LPS decreases in people who engage in intense cardiorespiratory exercise. LPS is a component of the cell wall of Gram-negative bacteria and has endotoxic properties. It can cause inflammation and stimulate the immune system.