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Probiotics in the Sport Context
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Food items should provide an adequate amount of nutrients to consumers, be of high quality, and ensure safety. The development of microflora in these items can have two types of effects on the human body: supporting it or causing harm. Bacteria harmful to humans can cause food poisoning, leading to diarrhea, vomiting, abdominal pain, and nausea. On the other hand, probiotics are beneficial for the body and are increasingly being used in contemporary medicine due to their wide range of applications. Probiotics are also utilized in athletic environments.
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What are probiotics?
Probiotics are living cultures of bacteria that, in specific quantities (WHO, FAO), exert a positive influence on the health of the host organism, particularly focusing on the microbiological balance. They are capable of colonizing the digestive tract, enhancing its function by limiting potentially harmful effects on the organism. They inhibit the growth of bacteria, antigens, and toxins. They impact the immune system, improving its function and supporting the gut barrier through local immune response.
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Where can probiotics be discovered?
Probiotic microorganisms are present in fermented dairy products, yeast products, vegetable fermentations, sour cabbage, sour cucumbers. They impart a specific acidic aroma and taste to the products, safeguard them from the development of dangerous microorganisms. They are also available in the form of pharmaceutical preparations in capsules or sachets. The two predominant commercially used species are Lactobacillus acidophilus and Bifidobacterium bifidum.
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How can probiotics aid the immune system in physically active individuals?
Probiotic dietary supplements designed for physically active individuals may aid the functioning of the immune system, affect the maintenance of health, and reinforce immunity. Probiotics should be contemplated by those suffering from recurrent or chronic upper respiratory tract infections and frequent sore throat (URTI). URTI includes colds, bronchitis, laryngitis, and symptoms like fever, cough, throat pain, and headache. The usage of probiotics can contribute to shortening the duration of the illness and reducing the number of days without training or work (King et al. 2014). A study involving 465 physically active adults showed that using a probiotic supplement for 5 months decreased the risk of URTI. The study utilized a supplement containing the strain Bifidobacterium animalis subsp. lactis Bl-04 (West et al. 2014). The most recent review published in 2015 found that probiotics reduced the incidence of URTI by 47% compared to placebo, and the average duration of illness was two days shorter (Hao et al. 2015). If one considers an immune-supporting supplement, the strains Lactobacillus or Bifidobacterium should be taken into account as they have been associated with increased immune response activity, including increased NK cell activity, neutrophil and monocyte capacity, cytokine production, and increased antibody levels.
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The influence of probiotics on the operation of the digestive system
Additional potential benefits include the impact of probiotics on the reduction of symptoms related to the digestive system. Gastrointestinal disorders (GI) during exercise affect 30–50% of athletes, particularly those engaged in long-distance training such as cycling, triathlon, or marathon. The most common symptoms of GI are loss of appetite, nausea, vomiting, acid reflux, stomach pain, dizziness, vomiting, acute pain, and bloating. These symptoms can negatively impact an athlete's performance and shorten their exercise time. The causes of GI are not yet fully understood, but it is suggested that during high-intensity exercise, there is a redistribution of blood flow from the digestive system to the active muscles, which increases the permeability of the intestinal mucosa and contributes to the development of GI. Supplementation with probiotics in combination with appropriate nutrition can support athletes with GI symptoms during exercise.
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Practical guidelines for the application of probiotic supplements
– Most studies conducted have suggested the effectiveness of probiotic supplementation in 1010 doses. Some products available on the market in 2015 contained larger amounts of probiotics, from 25 to 50 billion bacteria in doses. Research conducted by the Australian Institute of Sport has shown that most athletes tolerated a dose of 35–50 billion bacteria in commercial products. Lower dosages may benefit some individuals. – When choosing a probiotik, one should look for a specific product containing Lactobacillus and/or Bifidobacterium. Probiotics should be taken together with food, with the best time of day being the morning. The probiotik dosage should be taken with breakfast or a short time before a meal. – It is important to pay attention to the expiration date of the supplement and the place of its storage. – The positive effect of supplementation can be observed after several weeks of probiotik intake. In the first weeks of supplementation, a gradual change in the gut flora may cause gastrointestinal symptoms in some individuals. Mild bloating, diarrhea, and discomfort may occur.
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Scientifically reviewed by a clinical dietitian
• 21.03.2026
Lena Bauer
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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