Support Optimal Muscle Gains by Looking After Your Gut Microbiome
When it comes to seeing optimal results from your efforts at the gym it is probably not on the top of your list to remember to look after the health of your gut microbiome. There appears to be a ‘gut-muscle’ axis where the gut directly influences the function of your muscles.
When you gut microbiome is in optimal balance it seems to promote:
- Increased levels of protective antioxidants and decreased levels of harmful reactive oxygen species when you exercise at high intensities.
- Lower levels of muscle atrophy (when the muscle wastes).
- Increased strength in frail elderly.
- Improved anaerobic ability.
- Increased muscle mass.
By both combining a balanced diet and exercise this combination not only feeds you muscles but supports the health of your gut microbiome to allow you to see better results. The need for adequate fiber and a variety of plant foods is a key component to ensuring the health of your gut.
Plant based foods provide an array of different health benefits for your gut and including at least one of the plant-based foods in each meal and snack can help you to achieve your daily fiber needs and support the health of your gut. These include foods like whole grains and whole grain containing foods such as Corn Thins slices, fruits, vegetables, nuts, seeds, and legumes.
When inadequate fiber and an overall imbalanced diet is seen, this results in greater levels of chronic inflammation, lower function of the powerhouse of your cells called mitochondria, greater muscle wastage and increased levels of fat storage.
Take home message: Train smart by not only putting the effort in when you hit the gym but also remembering to support the health of your gut microbes.
Reference:
Nutrients 2020, 12(15), 1451; http://doi.org/10.3390/nu12051451