When thinking of the road to building massive muscles, probiotics don’t often cross the mind. For that matter, many people are still in the dark about what probiotics even are- completely.
So what exactly are probiotics, and how can they help you sculpt a world class physique?
The Good, The Bad And The Germy
The simplest way to explain probiotics would be to simply say that they are (mainly) bacteria. But don’t be alarmed- like everything else in life, there are good and bad sides to everything, bacteria included.
Your body is actually habitat to an array of bacterial species, some of which are bad and look for opportunities to bring about ill-health, and others which are beneficial, such as the probiotics.
The vast majority of your body’s probiotic bacteria reside in your intestinal tract, in both the small and large aspects of the intestines. A small amount of probiotic organisms are also fungi, though these are not often encountered in supplemental form.
The battle between these good bacteria- the probiotics, and the pathogenic bacteria residing in your body is a daily struggle, but one which you can help out with by fortifying your body’s natural probiotic colony numbers via supplementation.
Wondering which probiotic strains you should be focusing on? Let’s check them out now.
Lactobacillus Acidophilus
Commonly known as just acidophilus, this strain is by far the most common and frequently discussed probiotic. Arguably, this is the supplement that started all the interest in probiotic consumption as a way to bolster digestive, and in turn- overall health.
There are many probiotics classified as being Lactobacilli (plural for Lactobacillus), but acidophilus possess unique strengths. For instance, a study published in the Journal British Association of Sport and Medicine in 2006 found that administration of acidophilus helped to correct immune deficits characteristic of athletes with a chronically fatigued/ over trained status[i]other benefits of acidophilus that are shared by other probiotic strains.
Bifidobacterium Bifidum
Arguably the second most common probiotic out there, the human body actually starts out with a huge proportion of this species; around 80% at birth, but which decreases to between 2 and 14% during adulthood.
But what makes this probiotic different from acidophilus, or any other for that matter? One of its primary selling points would have to be its ability to enhance immune function[ii]liver function which can impair effective metabolism of fat.
Another study, published in the British Journal of Nutrition in 2014[v]probiotics, Lactobacillus Reuteri is likely to be of greatest interest to strength athletes, especially when combined with other probiotics.
But how exactly does this strain help with your muscle building goals? One primary way – cortisol modulation. You see, cortisol and testosterone are not friends[vi]other goes down. Lactobacillus Reuteri is able to reduce cortisol levels, having the effect of indirectly causing testosterone to flourish.
While most of the studies concerning Lactobacillus Reuteri have been conducted on rodents, there is anecdotal evidence that many of its benefits on male health holds true. For instance, in rodents, a study conducted by MIT in 2014 found the following after adding Lactobacillus Reuteri to the drinking water of the rats, they had:
- Larger testicle size when compared with control
- Higher luteinizing hormone levels, in turn signalling for an increased production of testosterone
- Improved sperm count and mobility
- Reduced effect of age related testicular atrophy in mice[vii]probiotics, there are other noteworthy ones such as improved digestive health, reduced inflammatory burden and risk of intestinal cancers, decreased likelihood of experiencing autoimmune conditions affecting the digestive tract, lowered risk of developing gastric ulcers owing to the bacteria H. pylori as well as improved nutrient status and psychological well-being.
In Summary
Probiotics help demonstrate that your gut and brain are inextricably linked, by virtue of the vagus nerve – the largest nerve in the human body. This is why you experience a nervous gut when you are anxious, and how improving the health of your digestive tract can lend itself to enhanced brain function.
One important note to clarify is the fact that not all probiotics require refrigeration prior to being opened. This is because differences in manufacturing, such as the use of a freeze-drying technique, can add stability to products until they are exposed to room temperature and air after tearing the seal.
It is also important to choose a product that guarantees a certain number of probiotics per bottle/serving, represented as CFU, or colony forming units.
As for the best probiotics to choose, a lot depends on your current diet, and what you expect them to do. Acidophilus and bifidum are great entry-level probiotics, being the most common in your intestines, but if you’re looking for more sport specific benefits, reuteri and rhamnosus may be better picks.
The world of probiotics is large – we merely touched the surface of the many species that exist. The important thing is to ensure that you support the healthy colonies residing in your gut- don’t wait for a problem to make an intervention.
