Runners

JULY 2018 RUNNER’S WORLD 29### PERSONAL BEST^ FUELWhat you put on your platecan do a lot to improve yourgut microbiome. Researchsuggests that regularlyconsuming probiotics – thegood bacteria that occurnaturally in fermented foods- may strengthen the gut’slining and lower inflammationthroughout the body, resultingin less damage to your GI tractand fewer stomach problemsduring exercise. Those microscopic bugs(your gut has trillions ofthem) have also been linkedto improvements in immunity,lung function, and calciumabsorption. And in one 2014study, athletes who took aprobiotic supplement for fourweeks worked out longerbefore fatiguing (37 minutesversus 33 minutes) than thosewho took a placebo. “My clients talk a lot aboutwhat they can’t eat becauseit upsets their stomach whenthey run,” says dietician JessicaCrandall, a spokesperson forthe Academy of Nutrition andDietetics. “It’s great to be ableto add something to your dietthat may actually benefit yourgut, and your overall health andperformance.” Still, probiotics come inmany forms, and they’re not allequal. Here are a few rules tomaximise the benefits.Opt Firstfor Real FoodProbiotics occur naturally infermented dairy products suchas yoghurt, kefir, and agedcheeses. They’re also foundin other fermented foods andbeverages, such as kimchi,sauerkraut, miso, kombucha,and even sourdough bread.Today you can find a slewof foods, from baking mixesand cereals to ice cream andchocolate bars, that have beenfortified with probiotics. You’llprobably pay more for them,and many don’t have researchto back up their claims. Plus,some preservatives andprocessing techniques (such asfreezing and baking) can killthe delicate bacterial cultures,so those packaged goodsmay not even have any liveprobiotics to begin with, saysdietician Kristi King, clinicalinstructor at Baylor College ofMedicine.That being said, even deadprobiotics may have healthperks: in animal studies, forexample, heat-killed probioticshave been shown to triggerimmune-system responses.“Inactivated probiotics don’tgive you all the benefits oflive ones, but they still seemto be better than nothing,”says Kantha Shelke, PhD,adjunct professor of food safetyregulations at Johns HopkinsUniversity and professionalmember of the Institute ofFood Technologists. You canalso look for products withthe words GanedenBC30or Bacillus coagulans GBI-30, 6086 on the label, saysShelke; they refer to apatented probiotic that’sbeen formulated to withstandmicrowaving, freezing, baking,and boiling.For products that don’trequire microwaving orfreezing, look for labelswith Lactobacillus orBifidobacterium, twoprominent probiotic strains.``````(Lactobacillus is sometimesabbreviated as L.) A 2017literature review in theAnnalsof the National Institute ofHygienefound these strainsto be the most beneficial forathletes’ health (and possiblyperformance).``````Decide Whetherto Pop a PillSupplements may look likean easy way to boost yourprobiotic intake if you’re notgetting enough through food.However: “Natural sourceshave the most beneficialbacteria from a digestibilityand absorption standpoint,”says Crandall. “Supplementsaren’t closely regulated, andtheir cultures might not beactive or easily absorbed for thegut to use.”If you do opt for asupplement, pay attention todosage. Studies on probioticsvary, but most have shown thegreatest benefits at doses over1 billion colony-forming units(CFUs) per serving, says MaryMiles, PhD, a gut microbiomeresearcher and professor atMontana State University.You also want a product that’sshelf-stable – no refrigerationrequired – and that guaranteesits potency up to its expirationdate. This helps ensure that thelive cultures are still active, and``````the most beneficial.(FYI, while most naturalsources of probiotics aren’tlabelled with CFUs, foods suchas yoghurt and sauerkraut canhave higher concentrations perserving of the good bacteriathan supplements do.)``````Add ProbioticsSlowlyDon’t wait until race weekendto eat half a kilogram ofkimchi. A 2015 review in theEuropean Journal of SportsScienceconcluded that athletesprone to GI problems orwho are travelling to regionswhere GI problems are morelikely to occur may benefitfrom probiotics, but that theyneed to start taking them wellahead of competitions forbest results. Says Crandall:“Then you can determine ifthere’s a difference in yourtraining, your GI issues, or yourrecovery after a long run.”``````BORROWING FROM THE BEST Elite athletes train hard, but their gut bacteria may also give them an edge, scientists believe. Rightnow they’re trying to reproduce the properties of the pros’ microbiomes, so the rest of us may benefit. Researchers at HarvardMedical School analysed faecal samples from Boston Marathoners and found a post-race spike of a particular bacteria that’sinvolved in the breakdown of lactic acid, which may help fight muscle fatigue and soreness. “If we’re able to isolate this bacteriaand give it to athletes before exercise, maybe we can prime them to be more fit in some way – to have better endurance, or lessinflammation,” says Jonathan Scheiman, PhD. The end goal: to create a probiotic supplement that mirrors elites’ gut bacteria, andpotentially allow amateur runners to boost performance and recovery.``````SAVVY SHOPPERMake sure you’regetting a legit probioticsupplement. IndependentUSProbioticGuide.comrates US brands; some arealso available in SA.“Foods with naturally occurringprobiotics, such as keir and agedcheeses, are your best sources.”