Probiotics - Do they help in improving body composition?

Probiotics have acquired a lot of attention in recent times, majorly because of poor eating habits and unhealthy lifestyle. 

Eating poorly can do two things to your health: 

  • Restricts the consumption of essential nutrients that your body needs for optimal performance
  • Can change or damage the gut microbiome balance which leads to improper nutrition breakdown and absorption. 

What can be done to nourish the good gut bacterias? 

  • Opt for a nutrition rich diet with not junk food. 
  • Manage the stress levels and choose 8 hours uninterrupted sleep.
  • Probiotic supplementation. 

Our gut contains a wide variety of bacterias, while good bacterias are responsible for the overall well being, some bad species are responsible for a range of diseases.  When this balance between good bacterias and bad bacterias is thrown off, problems erupt. That’s when probiotics can be helpful.

What are probiotics?

There are Trillions of bacterias present in our gut, and these bacterias are majorly responsible for overall well being. In the past, numerous studies have found the correlation between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, etc.

Probiotics are bacteria that are beneficial for our digestive health, probiotics contain the similar strain of good bacterias that is normally found within the body. 

If someone has disrupted his gut microbiome balance then supplementing with probiotics can certainly help in retaining the healthy balance and proper functioning. 

The term ‘Gut Microbiome’ refers to the microorganisms that live in the intestine and the primary role of these gut microbiomes is to improve digestion and strengthen immune functioning. 

Probiotics are just good bacterias that help in boosting the population of gut microbiome which eventually helps in better digestion, stronger immune system, optimum body weight, fast recovery rate, etc.  

Common strains of probiotics

Lactobacillus and Bifidobacteria are the two most common strains that can be found in the majority of probiotic supplements. 

Bifidobacteria: it's a species that is thought to support the immune system, limits the growth of bad or harmful bacterias and helps in breaking down lactose. 

Lactobacillus: its primary role is to produce ‘lactase’, its an enzyme that breaks down lactose, or milk sugar. Individuals who suffer from lactose intolerance have been found to benefit from probiotic supplementation. 

Lactobacillus also serves as muscle fuel and increases the body’s absorption of minerals.

Do probiotics help in improving body composition?

Gut health has always been the most underestimated topic fitness community but improved gut health may assist in improving the body composition in many different ways. 

1# Improves Nutrition Absorption:

Some food sources are easy to break down and some food sources are quite hard to break down and digest. This is where the importance of optimum digestive health comes into play. 

Most fitness enthusiasts are paying too much emphasis on the protein and carbohydrate ratio but they are rarely talking about the nutrition absorption. 

What is the purpose of eating a protein rich diet and all the hard work if your body can’t digest the food at its optimal level? 

Improved nutrition absorption will help in gaining lean muscle mass, energy levels and fat greater fat loss. 

2# Better Metabolic Rate

Yes, instead of investing in the crappy fat burner supplements, try using a good probiotic supplement for the next three months, I am sure that you will experience far greater results with a much stronger digestive health.

When you improve your body’s ability to breakdown food more efficiently, you allow your body to produce more energy and the results reflect in your workout sessions.  

In 2012 study, researchers found that eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over 6 weeks

3# Lower Stress

Stress has always been known to promote obesity and restricts muscle building. 

A 6-week study conducted to determine effects of probiotic yogurt and multispecies probiotic capsule supplementation on mental health and hypothalamic-pituitary-adrenal axis in petrochemical workers. Those who consumed 100 grams of probiotic yogurt per day or took a daily probiotic capsule experienced benefits for general health, depression, anxiety and stress. 

Lower stress, anxiety and depression has a direct impact on testosterone levels, sleep quality, stronger immune system, better mood and regulation of healthy body weight.

4# Boosted Testosterone Levels

Bodybuilding enthusiasts are willing to try anything that could probably boost their testosterone levels.

Testosterone is a primary male hormone that has been proven beneficial for muscle gain, stronger bones, better mood, etc. 

Natural testosterone levels tend to go down as we age old, which leads to  reduced spermatogenesis, libido and sexual function, increased body fat, decreased muscle and bone mass, low energy levels, fatigue, poor physical performance, depressed mood, and impaired cognitive dysfunction. 

A 2014 study conducted to analyse the effect of probiotic on serum testosterone levels and testicular size in aging mice. Supplementation with Lactobacillus reuteri resulted in larger testicles, elevated serum testosterone levels compared to other group mice who were given a regular diet.

Even more notably, a recent clinical study found a significant improvement in testosterone levels and sperm count in infertile men undergoing probiotic/prebiotic therapy. Nonetheless, additional research and especially clinical studies in humans are required in this area. 

Another recent study published in this journal (Maretti & Cavallini, 2017) reported significant improvements in sperm quality and testosterone levels in infertile men using a proprietary probiotic/prebiotic (Flortec) therapy. ” 

5# Improved Sleep Quality

Unhealthy gut microbiome balance has also been linked to sleep disturbance, insomnia, and chronic fatigue. 

Sleep is when the majority of the serotonin hormone is secreted. It's a hormone that plays a crucial role in reducing mood-swings, feelings of well-being, and happiness. 

6# Resolves Food intolerances

Many people are not even aware of the food items that might be causing damage to their body. Example: A large percentage of the world population is lactose intolerant which makes them unable to break down and digest dairy products. 

Food intolerance may be the leading factor behind water retention, inflammation, bloating, gas, diarrhea, abdominal pain, and nausea. 

If you have been trying hard to lose extra pounds at the gym but nothing seems to work then you probably need to fortify your gut with more good bacterias. Supplementing with probiotics and opting for a clean diet routine might help in achieving a stronger digestive system and better weight loss. 

How To Use Them Safely

Probiotics are considered safe for healthy individuals but some people with immune system issues may need to consult a doctor if it's a good idea to supplement with probiotics. 

In some cases, mild side effects might include an upset stomach, diarrhea, gas, and bloating for the first couple of days after you start taking them. 

Best time to take your probiotic supplement is just after a meal, your stomach acid might kill the good bacterias if you are taking them empty stomach. 

We at Warriors Nutrition Co offer the finest quality probiotic supplements that will benefit you in many different ways. 

Don't Forget To Feed Your Bacterias

What we eat is probably the biggest influence on our gut microbiota.

One common mistake that many people are committing is paying too much emphasis on the probiotics but paying less emphasis on feeding right food to those tiny little creatures. 

Including natural prebiotics may help in nourishing the gut bacterias. Including more fermented food, jerusalem artichokes, chicory, garlic, onion, leek, shallots, spring onion, asparagus, beetroot, fennel bulb, green peas, snow peas, sweetcorn, savoy cabbage, may help in flourish the good gut bacterias.