Why is digestion important for athletes?

An ally of mood, immune defenses and our health, digestion also plays a vital role in achieving physical performance. How does it work and, above all, how can we improve it?

How digestion works

In order to benefit from the nutrients provided to it, the digestive system follows a very specific path which consists of several stages:

• Food is broken down by gastric juice and forms chyme;
• Chyme is digested in the small intestine;
• The liver, through the production of bile, helps to better digest fats;
• The pancreas produces enzymes that help break down proteins into amino acids;
• By passing through the wall of the small intestine, food reaches the bloodstream;
• Blood carries all nutrients to the body's cells.

Digestion affects mood

We now know that the brain and the intestine are closely linked. Serotonin, the hormone responsible for our psychological balance, is present in both the brain and our digestive system. This is why the proper functioning of the digestive system has a very real impact on mood and concentration. In other words, when the balance of the intestinal flora is disturbed, certain anxiety disorders can appear and vice versa: when we are anxious, our digestive system is disturbed.

High-level athletes are often confronted with more or less intense stress. This is why supplementation can be a solution to better manage anxiety and digestive disorders.

The intestinal microbiota, an ally of the immune system and performance

Difficult digestion, in addition to being uncomfortable during training, prevents the proper absorption of nutrients. Poor digestion would therefore result in reducing the effectiveness of the performances performed and slowing down muscle building.

In addition, some high-calorie or low-calorie diets disrupt the digestive system, leading to certain disorders. The intake of probiotics and good bacteria helps to strengthen the populations of microorganisms present in the microbiota. They help to improve digestion, the assimilation of nutrients and strengthen natural defenses. Probiotics have even been studied on people suffering from irritable bowel syndrome (1).

According to the National Institute of Health and Medical Research (INSERM), the intestinal microbiota and its microorganisms:

• Facilitate the assimilation of nutrients thanks to a set of enzymes;
• Ensure the hydrolysis of starch, cellulose, polysaccharides (simple sugars);
• Regulate certain metabolic pathways;
• Improve the absorption of lipids, calcium, magnesium, etc.

Sports activity helps digestion

It is well known that a "gentle" sporting activity improves digestion. A simple walk or a bit of cycling should be positive, helping you to digest and promote the absorption of nutrients. On the other hand, no intense sports training: right after a meal it is better to spare your body which uses a lot of energy to assimilate food. This is why it is also recommended, in order to avoid reflux and gastric disorders, to space out food intake and significant physical effort (1 hour minimum for a snack, 3 hours for a main meal).

Supplements to improve digestion

Rhodiola Rhodiolife : Rhodiola Nutrimuscle is an adaptogenic plant recommended for its benefits on the body and mind. It is known to improve mental energy and its anti-stress action by reducing cortisol levels (stress hormone). Its adaptogenic power also acts on the balance of serotonin, the hormone present in the intestine and the brain. By calming the mind and limiting stress, Rhodiola helps reduce pain and digestive problems.

Biotics : Nutrimuscle probiotics are quality probiotics Bacillus coagulans GanedenBC30, number 1 in the United States. Their regular intake helps facilitate digestion and in particular improve the assimilation of nutrients including proteins. Thanks to the addition of good bacteria in the intestine, probiotics also form a protective barrier on the intestinal flora. These good bacteria will also take care of eliminating the bad ones.

Glutamine : Glutamine is a non-essential amino acid, meaning that it can be produced by the body. It is also the most abundant amino acid in our body, particularly in the small intestine. Its intake strengthens the integrity of the intestinal mucosa and limits intestinal hypermeability (2) and the onset of certain diseases. In addition, its intake helps strengthen the immune system, preserving cells.

Oat flakes : Nutrimuscle oat flakes are a source of low glycemic index carbohydrates thanks to their high quality fiber content. The fiber intake contributes to the digestive health of athletes, often compromised by intense training and efforts. In addition, fiber helps improve the athlete's energy, which is why it is the ideal food to prepare for an effort.

Nutri-fibers : Nutrimuscle Nutri-fibers are carbohydrates obtained from wheat starch that have several digestive benefits. First of all, fibers slow down the digestion process and release slow and prolonged energy. In addition, fibers have prebiotic effects, which help develop the good bacteria of the intestinal flora.

Scientific references:

1. Tina D, Shilan M, et al . Effectiveness of probiotics in irritable bowel syndrome: Updated systematic review with meta-analysis. J Gastroenterol. 2015 Mar 14;21(10):3072-84.
2. Vermeulen MA, Jong J et al. Glutamate reduces experimental intestinal hyperpermeability and facilitates glutamine support of gut integrity. World J Gastroenterol 2011; 17(12): 1569-1573.

3. Pink DJ. Influence of dietary fiber on inflammatory bowel disease and colon cancer: importance of fermentation pattern. Nutr Rev. 2007 Feb;65(2):51-62.