Why is digestion important for athletes?

An ally for mood, immune defenses, and our health, digestion also plays a crucial role in achieving physical performance. How does it work and, most importantly, how can we improve it?

How Digestion Works

In order to benefit from the nutrients it receives, the digestive system follows a precise path consisting of several stages:

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

Digestion Affects Mood

We now know that the brain and gut 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 often face more or less intense stress. This is why supplementation can be a solution to better manage anxiety and digestive disturbances.

The Gut Microbiota, an Ally for the Immune System and Performance

Difficult digestion, in addition to being uncomfortable during training, prevents the proper absorption of nutrients. Poor digestion would therefore lead to reduced performance effectiveness and slowed muscle building.

Furthermore, certain hypercaloric or hypocaloric 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 contribute to improving digestion, nutrient assimilation, and strengthening natural defenses. Probiotics have even been studied in people suffering from irritable bowel syndrome (1).

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

• Facilitate nutrient assimilation through 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.

Physical Activity Helps Digestion

It's well known that "gentle" physical activity improves digestion. A simple walk or a bit of cycling should thus be positive, helping you digest and promoting nutrient absorption.

However, no intense sports training: immediately 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, to avoid reflux and gastric disorders, to space out food intake and significant physical exertion (1 hour minimum for a snack, 3 hours for a main meal).

Supplements to Improve Digestion

Rhodiola Rhodiolife: Nutrimuscle Rhodiola 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 (the stress hormone). Its adaptogenic power also acts on the balance of serotonin, the hormone present in the gut and brain. By calming the mind and limiting stress, Rhodiola helps reduce digestive pain and problems.  

Pre and Probiotic Mix: Nutrimuscle probiotics are high-quality Bacillus coagulans GanedenBC30 probiotics, number 1 in the United States. Their regular intake facilitates digestion and particularly improves the assimilation of nutrients, including proteins. By adding good bacteria to the intestine, probiotics also form a protective barrier on the intestinal flora. These good bacteria will also take care of eliminating bad ones.

Glutamine: Glutamine is a non-essential amino acid, meaning it can be produced by the body. It is also the most abundant amino acid in our body, especially in the small intestine. Its intake strengthens the integrity of the intestinal mucosa and limits intestinal hyperpermeability (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 carbohydrates with a low glycemic index due to their richness in high-quality fiber. Fiber intake contributes to the digestive health of athletes, often compromised by intense training and effort. Furthermore, fiber helps improve an athlete's energy, which is why it is the ideal food to prepare for exertion.

Nutri-fibers: Nutrimuscle Nutri-fibers are carbohydrates obtained from wheat starch that have several digestive benefits. First, fiber slows down the digestion process and releases slow and prolonged energy. In addition, fiber has prebiotic effects, which help develop good bacteria in 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 Gastroenterol2011; 17(12): 1569-1573.

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