Bytager the publication "How your intest"ins act on your performance"
Some intestUnhealthy diets can disrupt your training, recovery and immune defenses.
Bloating, cramps, diarrhea: your intestHave you ever had digestive problems while you're exercising? You're not alone. Nearly 70% of runners experience digestive issues during training or racing, a subject that's often taboo. Cyclists are also affected. However, the health of your microbiome istestinal is a powerful lever to optimize your performance, strengthen your immunity and accelerate your recovery. Here's how your intestinfluences your sports practice and our tips for taking care of it.
By Guillaume Judas – Photos: depositphotos.com
The microbiome, your performance ally
The microbiome intestIn short, it is this ecosystem of 300 trillion bacteria (up to 2 kg!) which populate your digestive tractUnique to each person, it plays a key role in your metabolism, energy, and immune defenses. Formed in the first years of life, it evolves with your diet, lifestyle, and environment. A balanced microbiome is approximately 80% "good" bacteria and 20% "not so good." This balance directly impacts your ability to perform, whether on a track, a bike, or in the gym.
But when the intestwhen the wheels derail, the whole machine skids : laborious digestion, fatigue, decreased motivation and even increased risk of injury. The good news? You can take action to optimize your health intestfinal and unleash your full potential.
7 keys to successtesttop ins
Here are some practical, science-backed tips to pamper your microbiome and boost your performance.
1. Eat smart
A varied, fiber-rich diet is the foundation. Vegetables, fruits, whole grains, and legumes feed your good bacteria and regulate your digestive system. Add fermented foods like yogurt, kefir, and sauerkraut.route or kimchi, real probiotic bombs. Favor complex carbohydrates (quinoa, sweet potato) and good fats (avocado, nuts) to support the regeneration of the mucous membrane intestfinal. After exercise, rely on quality proteins to repair and recharge.
2. Chew, you've won
Chewing slowly (20 to 30 times per bite) isn't just a grandmother's advice. It boosts the production of saliva and digestive enzymes, facilitating the assimilation of nutrients and protecting against harmful bacteria. The goal: a 50/50 mix of food and saliva for optimal digestion.
3. Time your meals
Before training, opt for light meals, low in fat and fiber, to avoid feeling heavy. After training, combine carbohydrates and proteins within an hour to maximize recovery and reconRestore your energy reserves. Take a 3-hour break between meals to let your energytestins to regenerate.
4. Hydrate thoroughly
Dehydration slows digestion and can cause problems during exercise. Drink 30 to 40 ml of water per kilogram of body weight daily, and even more in hot weather or during intense sessions. Add electrolytes (sodium, potassium, magnesium) to optimize internal functioning.testfinal and avoid cramps.
5. Move… but not too hard
Moderate activity, such as a light endurance ride, stimulates blood flow in the intestins, improves digestion and strengthens immunity. But be careful: too intense an effort or dehydration can temporarily disrupt the in mucous membranetestinal, causing bloating or nausea. Solution? A dynamic warm-up of at least 15 minutes to prepare your intestins to the effort.
6. De-stress and sleep
Chronic stress disrupts the microbiome and can trigger constipation or diarrhea. Quality sleep (7 to 9 hours) is crucial for regenerating the mucous membrane intestinal and maintain a bacterial balance. Meditation, yoga or simple walks can also calm your nervous system and your intestins.
7. Limit antibiotics and anti-inflammatories
Antibiotics disrupt the flora intestinal. If you must take them, compensate with probiotics or prebiotics to restore balance. Anti-inflammatories, often used to relieve muscle pain, can damage the mucous membrane. Opt for alternatives such as stretching, cold baths, or massages.
Why does it matter?
Some intestHealthy ins means smooth digestion, better nutrient absorption, accelerated recovery, and a robust immune system. For athletes, it's the key to going the distance, avoiding slumps, and performing at their best. So, instead of focusing solely on your muscles or cardio, give your ins some love.testins. They will give it back to you on the field!
Want to go further? Consult a nutritionist or a specialized coach to personalize your meal plan andtestfinal.
Bytager the publication "How your intest"ins act on your performance"
