Rachel Boutagy

Rachel is an Exercise Scientist, Fitness Trainer, Wife and Mummy to two beautiful daughters. Having been qualified in exercise science for over 25 years, she's been fortunate to work alongside some of the leading authorities in the fitness industry. Rachel has a wealth of knowledge in health and nutrition, through her significant amount of evidence based research she has conducted throughout the years.

Recent Post

Good gut bacteria can make you stronger.

Some Homemade Kimchi being pulled from a jar, a rich, natural source of probiotics
Supplementing the diet with prebiotics and/or probiotics which are able to improve the metabolic, immune, and barrier function, can be an advantageous remedy for athletes and lifeletes.

Need to improve your muscular recovery?

Most people think protein or carbohydrates when considering a recovery ale. They are not wrong. High quality protein has sufficiently demonstrated to be excellent to promote muscular recovery and assists with adaptation to exercise.

Carbohydrates, on the other hand, are less beneficial...unless you are training for the Tour de France 😉

But have you considered feeding your microbiome?

Did you know the under-valued and under-appreciated post-training recovery supplement is probiotics and fermented foods? Studies have evidence showing that probiotics are a viable and beneficial recovery source for people training intensely.

One study (reference at the end of this blog) reviews a specific strain, which resulted in showing that supplementing the diet with prebiotics and/or probiotics that are able to improve the metabolic, immune, and barrier function, can be an advantageous therapy for athletes and lifeletes. 

This particular strain was used in the form of a health supplement, which is the standard in research. However, most experts would recommend sourcing your probiotics from whole foods, rich in fibre, to help feed good bacteria and help it survive and happily colonize.

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

The study showed the effects of co-administration of two 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.

The results showed that 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.

Want that in layman terms?

Basically, it means that athletes who took this strain of probiotic supplements recovered better, and faster.  

Growing Evidence

There is growing evidence showing that the gut microbiota (a.k.a. ecosystem of gut bacteria) further 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 that exercise plays on gut physiology. Exercise volume and intensity have been shown to exert an influence on the status of your gastrointestinal health.

We created Aus Natural Protein based on scientific evidence, and high quality whole foods, so that you can make the most out of your athletic performance and get results.

How to make the most out of your Aus Natural Protein smoothie?

Aus Natural Protein has plenty of beneficial prebiotic, in the form of an ingredient called inulin! Inulin is a natural soluble fibre which is a type of prebiotic found in many plants and often sourced from chicory.

Fortunately for you, Aus Natural Protein Powders contain added inulin in generous quantities making it a good source of dietary fibre and an easy choice for all of you.

We also recommend adding some yoghurt to your smoothie when you can. That gives you the benefit of having the inulin, as a prebiotic, and yoghurt as the probiotic. Prebiotic's feed the gut bacteria, and probiotics are the gut bacteria!

 

Get more of the good stuff 

Other ways you can incorporate some foods to love your guts are through fermented foods such as:

  • Kimchi
  • Sour pickles
  • Saurkraut
  • Aged cheese
  • Kefir
  • Kombucha
  • Natto
  • Miso
  • Tempeh

⚠️We just want to make a note of caution when you're at the supermarket⚠️: Some foods are advertised as good for you, but actually don't harbour any good bacteria because of preservatives, and other chemicals which eliminate their effectiveness. Get yourself clued up on what is good to buy...or make it yourself!!

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

The majority of microbes reside in the gut, and have a weighty influence on human physiology and nutrition. Newer studies are showing how they affect our mood and regulate our mental health. They are vital for human life.

Resource:
Pane M, Amoruso A, Deidda F, Graziano T, Allesina S, Mogna L. Gut Microbiota, Probiotics, and Sport: From Clinical Evidence to Agonistic Performance. J Clin Gastroenterol. 2018 Nov/Dec;52 Suppl 1, Proceedings from the 9th Probiotics, Prebiotics and New Foods, Nutraceuticals and Botanicals for Nutrition & Human and Microbiota Health Meeting, held in Rome, Italy from September 10 to 12, 2017:S46-S49. doi: 10.1097/MCG.0000000000001058.


Home made sauerkraut starts with cabbage in a jar
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