Probiotics B
Data are limited: a moderate reduction in the risk of respiratory and gastrointestinal disorders at high training loads is possible
Citable fact
«Probiotics» — evidence level B. Dosage: Usually 10⁹–10¹⁰ CFU per day of specific strains (Lactobacillus, Bifidobacterium) for a course of 4–12 weeks. The choice of strain matters more than the total CFU count. Source: PMID 32992765, permanent link to the source in the list below.
How it works
Certain strains colonize the gut, affect mucosal barrier function and modulate the immune response, which matters at high training volumes.
Dosage and intake
Usually 10⁹–10¹⁰ CFU per day of specific strains (Lactobacillus, Bifidobacterium) for a course of 4–12 weeks. The choice of strain matters more than the total CFU count.
Daily, more often in the morning on an empty stomach or with food; the effect is cumulative, a single dose makes no sense.
Forms
Individual strains and their combinations in capsules and powders have been studied. Data on fermented foods as a source of probiotics are weaker; resistance to stomach acidity is not confirmed for many products.
What is confirmed
- Reduced frequency and duration of upper respiratory tract infections in athletes with high training volumes
- Less severe gastrointestinal distress during prolonged exercise
- Possible influence on post-exercise recovery and nutrient uptake
- Effects on sports performance are not proven
Adverse effects and limitations
- Bloating and gas in the first days of intake
- In people with immunodeficiency and with central venous catheters, infections caused by the probiotic itself have been reported
- Most products do not state the exact dosage of strains in live cells
- The authors of a key review on probiotics in sports are linked to a probiotic manufacturer: the conflict of interest calls for caution when assessing the conclusions
Interactions
- Antibiotics reduce probiotic survival — separate by at least 2 hours
- With immunosuppressive therapy and in the severely ill — only as prescribed by a doctor
Who must not use it
- Under 18 years: Acceptable for specific indications; healthy children do not need them unnecessarily.
- Pregnancy and lactation: Some strains have been studied in pregnancy, but the choice should be made by a doctor.
- immunodeficiency
- immunosuppressive therapy
- central venous catheter
- severe GI diseases
Sources
- Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals · Marttinen M, Ala-Jaakkola R, Laitila A · Nutrients, 2020 · PMID 32992765
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
- International society of sports nutrition position stand: nutritional concerns of the female athlete · Sims ST, Kerksick CM, Smith-Ryan AE · Journal of the International Society of Sports Nutrition, 2023 · PMID 37221858
See also
Open in the app
This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.