Fermented Foods and How They Positively Effect Recovery Post-Training

by Rachel Boutagy

Most people think protein or carbohydrates when considering a recovery ale. Protein has sufficiently demonstrated to be a good idea to promote muscular recovery and adaptation to training. Carbohydrates, less so, unless you are competing in the Tour de France (otherwise wait for your next meal).
However, probiotics have been recently explored as a viable and potentially beneficial recovery source for people training intensly.

This study reviews a specific strain used in supplement form - which is the standard in research. Most experts in this field, however, would recommend the 'whole food' source with probiotic rich fibre to help 'feed' the ingested bacteria and help it survive and happily colonize. So adding yoghurt and some inulin to your protein drink might prove to be the ideal post training drink! This combo works well  and tastes great. Fortunately for you, ANPC's whey protein blends contain added inulin in generous quantities making it a good ( source of dietary fibre and an easy choice for all of you. We regularly add yoghurt to our smoothies (home made of course).

Human beings harbor clusters of bacteria in different parts of the body, such as the surface or the deep layers of the skin, the mouth, the lungs, the intestine, the vagina, and all the surfaces exposed to the outer world.

The majority of microbes resides in the gut, have a weighty influence on human physiology and nutrition and are vital for human life.

There is growing evidence showing that the gut microbiota plays important roles in the maturation of the immune system and the protection against some infectious agents.

In addition, there are several well-known effects of exercise on gut physiology. Exercise volume and intensity have been shown to exert an influence on gastrointestinal health status.

An estimated 20% to 60% of athletes suffer from stress caused by excessive exercise and inadequate recovery.

Supplementing the diet with prebiotics and/or probiotics able to improve the metabolic, immune, and barrier function can be a therapy for athletes.

A recent study showed the effects of coadministration of 2 probiotic strains (Bifidobacterium breve BR03 and Streptococcus thermophilus FP4) on measures of skeletal muscle performance, damage, tension, and inflammation following a bout of strenuous exercise. Probiotic supplementation likely enhanced isometric average peak torque production from 24 to 72 hours into the recovery period following exercise. The active formulation also moderately increased resting arm angle at 24 and 48 hours following exercise.

In conclusion, selected beneficial bacteria could positively affect athletes undergoing periods of intense training and may assist in the performance recovery.