Did you know that the level of protein you consume on a daily basis could affect your microbiota? A report recent indicates that consuming a lot of protein combined with physical exercise could unbalance the bacteria in your digestive system and bring harmful consequences for your health. Stay tuned to find out more and learn the keys to taking care of your microbiota! 

The report Protein and Sport: Alternative Sources and Strategies for Bioactive and Sustainable Sports Nutrition is a research work carried out by two Madrid universities that analyzes the main contributions of science in relation to proteins. One of the studies mentioned indicates that a high protein intake combined with exercise could trigger the oxidative stress.  

Oxidative stress is a state in which there are too many unstable molecules called free radicals in the body and not enough antioxidants to eliminate them. The immediate consequence is cell and tissue damage, which would cause an imbalance in the intestinal microbiota. 

What is intestinal microbiota and why is it important to take care of it? 

In our digestive system we have a colony of “good” and “bad” bacteria that regulate physiological processes. This Coexistence plays a key role in the absorption of nutrients and the synthesis of fatty acids and vitamins such as B12 and K. In addition, a balanced colony of intestinal bacteria promotes the synthesis of metabolites, a beneficial substance produced during digestion.  

In recent years, science has studied the microbiota in depth and why it is important to take care of these small microorganisms found in the intestine. Everything would indicate that an imbalance in our intestinal microbiota is related to some diseases. For example, irritable bowel syndrome, Parkinson's disease, obesity, type II diabetes and other autoimmune diseases. 

That is why we are concerned about what the report points out and that is that protein intake excessively Combined with physical exercise, it can affect the production of metabolites, thus causing adverse effects and a possible imbalance in the intestinal microbiota. What to do then? 

Proteins + probiotics = unbeatable combination 

According to the International Society of Sports Nutrition (ISSN, for its acronym in English), probiotics that are obtained from foods such as kefir, kombucha and sauerkraut could contribute positively to improving the health of the athlete because:  

• They strengthen the function of the intestinal barrier, to protect you from “bad” microorganisms  
• They improve your immune system because the intestine can absorb nutrients properly. 
• reduce muscle damage and promote post-workout recovery 

In the midst of the study of probiotics, it is worth highlighting a work signed by Jäger and his team. These scientists observed that a probiotic called Bacillus coagulans improved the absorption of proteins and amino acids. Through a trial, they decided to evaluate the effects of this strain combined with vegetable proteins on athletes and noticed that the level of absorption of amino acids increased compared to those who had received a placebo. The team attributed these results to enzymes contained in probiotics that act in the large intestine.  

In a more recent study, the effect of this strain with dairy proteins was analyzed, obtaining similar results. In short, everything points to the fact that the combination of probiotics with proteins could help overcome microbiota problems associated with a high-protein diet.  

Did you know this fact? Follow us on social media to learn more! And, if you want to ensure personalized nutrition that controls all the macro and micronutrients you need come to our app.

Fountain: López-Martínez MI, Miguel M and Garcés-Rimón M (2022) Protein and Sport: Alternative Sources and Strategies for Bioactive and Sustainable Sports Nutrition. Front. Nourish 9:926043.  

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