When we ferment anti-nutrient foods, phytates are removed
giving us access to a greater number of the available vitamins
and minerals. Fermenting increases vitamin K, necessary
for blood clotting and amino acid metabolism, and B vita-
mins, responsible for energy and red blood cell production,
nervous system support, DNA synthesis and much more. It
also decreases protease inhibitors allowing more amino acid
availability. This is intriguing for plant-based athletes because
many find it challenging to consume enough protein and
vitamin B12.
Pre And Probiotics
Prebiotics are fiber-based carbohydrates, not digested but
rather fermented by gut microorganisms, promoting the
growth of healthy bacteria in the GI tract. Basically, prebiot-
ics feed probiotics, keeping them alive. Examples of prebiotic
foods are onion, leek, chicory, garlic, dandelion greens, as-
paragus, artichoke and banana.
The microorganisms produced in the actual fermentation
process are better known as probiotics. They’re usually split
into two families, and when buying a probiotic supplement or
yogurt you should look for bifidobacteria and lactobacilli. At
the very least a few billion of each is recommended.
Probiotics have been shown to help reduce the risk of heart
disease, balance the stress hormone known as cortisol, sup-
port the immune system and improve mood and other brain
functions related to the gut-brain axis.
There’s also research that suggests probiotics may help with
weight control. In a 2011 cross over study published in the
journal, Nutrition Research, researchers compared metabolic
parameters that are related to metabolic syndrome risks and
cardiovascular disease between those who consumed fer-
mented kimchi and those who ate fresh kimchi. They found,
“the ingestion of fermented kimchi had positive effects on
various factors associated with metabolic syndrome, includ-
ing systolic and diastolic blood pressures, percent body fat,
fasting glucose, and total cholesterol, compared with the
fresh kimchi.”
In a Florida-based study published in 2016, researchers gave
participants either a protein drink or a protein plus probi-
otic drink over a two-week period. They had participants
go through an intense single leg exercise training protocol
followed by performing a modified Wingate test – cycling
as hard as they could. The protein only drink resulted in a
reduced power output compared to the protein plus probi-
otic drink. The probiotic bacteria reduced the rise of creatine
kinase (an enzyme responsible for the breakdown of muscle)
in the blood and therefore demonstrated better recovery
and performance.
Endurance athletes often suffer from stomach pain and diar-
rhea because blood is being pulled out of the digestive sys-
16 SEPTEMBER 2017 | ironmanmagazine.com
tem and into working muscles. This
process, and the repetitive impact
of each stride runners must endure,
can damage intestinal cells. A study
published in the Journal of the Inter-
national Society of Sports Nutrition
found that probiotic supplementation
improved intestinal barrier function and reduced inflamma-
tion in trained male endurance athletes. The good bacteria
in probiotics increased the integrity of the intestinal wall by
helping to create tight junctions between cells. It’s these tight
junctions that protect us against a leaky gut and the inflam-
mation that follows.
EAT
TO GROW
It’s important to supply the GI tract with sufficient pre and
probiotics to fight off infections and combat the harsh effects
of treatments, medications and antibiotics. Hormone produc-
tion that slows with age and a poor ability to manage your
stress are two additional factors that may deplete the good
bacteria in your gut. Whether the good bacteria are