Athletes often don’t know how much of a supplement they need to take in order to see results.
Without the right probiotic dosage, you might as well not be taking the supplement at all. You could be wasting your time and money.
Find the right probiotic dosage for your sport alongside your chosen vitamins by using our easy-to-use supplement calculator. With just a few clicks, you can determine how much of each supplement you need to take in order to reach your performance goals.
Probiotics and their benefits for athletes
In order to become the best athlete possible, it is important to know what dosage of probiotics within your sport will be most beneficial.
This can be a tricky subject because everyone is different and there are many factors that come into play when determining how much you should take.
- One factor includes your age; as we grow older our bodies respond differently to exercise than they used to.
- Another factor could be in relation to nutrition and hydration; these two things may affect how quickly or well someone recovers from their workout session, which then affects the amount of exercise you should partake in for the day.
- Lastly, genetics plays a major role in what level one can reach due to how fast an individual’s body responds physically and mentally after exercising- this varies from person to person.
Determining the right probiotic dosage for your sport
Athletes in all sports need probiotics, but are you getting the right dosage? It’s important to know what your body needs for maximum performance and recovery.
Probiotics are a type of “good bacteria” that live inside your gut and help keep you healthy by fighting off bad bacteria. They also affect how food is digested and how nutrients are absorbed into your body.
Different types of probiotic strains work better for different people depending on their age, gender, weight, health condition, or sport being played.
- women who play tennis may want a strain with more Lactobacillus acidophilus as it helps maintain vaginal health during menstruation;
- endurance athletes will benefit from taking a strain with more Bifidobacterium lactis,
- and those who work out for several hours a day may want to take more Lactobacillus Plantarum to help with recovery and muscle function.
To get the most benefit from probiotics, athletes in all sports need to know what the best dose is for their body type and sport.
Here are some of the most common probiotics and their benefits:
Lactobacillus acidophilus – a strain with a wide variety of uses. It can help reduce lactose intolerance, urinary tract infections, diarrhea, colds, and flu as well as vaginal yeast infections.
Bifidobacterium lactis – a strain specifically targeted at athletes. It has been shown to be effective in reducing the side effects of antibiotics, improving athletic performance and recovery after intense workouts, maintaining immune health during travel, and relieving lactose intolerance after eating dairy products.
Lactobacillus Plantarum – is the most common strain used by athletes. It enhances energy and decreases recovery time as well as improves aerobic and anaerobic performance.
Saccharomyces boulardii – a specific probiotic yeast that has been found to help prevent and treat digestive problems such as diarrhea, heartburn, and irritable bowel syndrome (IBS). It is also used for preventing and treating antibiotic-associated diarrhea and yeast infections.
Bacillus subtilis – can boost immune system health and help reduce symptoms of respiratory tract infections such as the common cold, bronchitis, and pneumonia. It is also used for treating urinary tract infections caused by Escherichia coli (E. coli).
Please note: These are just a few examples of the most common probiotics. There are many more available for specific purposes, so be sure to research the best one(s) for you.
How to take probiotics correctly
Probiotics are living organisms that help maintain a healthy gut. But it’s not enough to just take them; you must eat the right foods, too.
A key probiotic food is yogurt – and there are two types of yogurt worth eating: plain Greek-style yogurt with live cultures, or full-fat plain organic yogurts from goat’s milk (usually sold in small quantities).
You can also get probiotic benefits by drinking kefir made from water, sugar, and either cow or goat’s milk.
The best way to get both the beneficial bacteria and nutrients is to make your own kefir at home using raw whole milk sourced locally as possible. Kefirs have been shown to boost the immune system and inhibit inflammation.
Kefir grains can be reused indefinitely to make fresh kefir daily, or weekly if you like it plain (tastes like liquid yogurt).
A better insight into probiotics
Health experts such as ‘Biohacker’ Dave Asprey recommend taking probiotics regularly – not just when experiencing gut problems.
Another great way to increase your intake of probiotics is to eat ancient, nutrient-rich grains. These are different from the modern high-yield, nutrient-deficient grains that have been hybridized and producing massive crops since the mid-1900s.
The best ancient grains are emmer (also called farro), spelt, einkorn and kamut. Other examples of ancient grains are barley, sorghum, rye, and brown rice.
Asprey recommends that people mix up the types they eat as each offers a slightly different set of nutrients.
“Einkorn has been shown to have lower levels of gluten so it’s good for people with gluten sensitivity and it’s also high in protein, which is very important. Kamut has a lot of B6 and other nutrients that are great for mood and stress management,”Dave Asprey
The less processed ancient grains such as quinoa, amaranth, and buckwheat can be used in place of rice and pasta.
What to do if you experience any side effects from taking probiotics
Probiotics are a healthy addition to any diet, but sometimes it can be difficult for your body to adjust. The most common side effects of probiotic use include gas and bloating, stomach cramps or pain, nausea, and diarrhea.
If you experience these symptoms after taking probiotics, there are steps that you can take in order to avoid them in the future.
One way is by eating foods high in insoluble fiber like whole grains and vegetables before taking your probiotics so that food bypasses the intestines without being digested.
You could also try eating smaller portions than normal when consuming probiotics with food since this will help reduce gas build-up as well.
Lastly, make sure that you’re not drinking too much milk or eating too much dairy since these can worsen stomach cramps or pain.
What is the Right Probiotic Dosage Required for Your Sport?
This is a question that we can’t answer with certainty. What you need to know, however, is that there are probiotics for every person and purpose out there.
If you want some guidance in finding the right one for your sport or activity of choice, consult with fellow athletes or other professionals within your sport.
As this is such a diverse subject it is advisable to contact the individual organization and enquire. Likewise, you could join the relevant sports community and pose the question within the wider community and ascertain individual athletes’ thoughts and opinions.
As always seek professional advice.
A quick reminder ..
Probiotics.tips aim to provide the most up-to-date information, help, and advice for YOU to make informed decisions. If you are unsure or uncertain and require more clarity, please reach out to us and we will gladly come back and advise you as best we can.