Grab your cheat sheet… |
Are you tired of feeling bloated and sluggish after hitting the gym? Discover how prioritising your gut health can take your fitness game to the next level.
If you have a keen interest in health and fitness, you’ve definitely come across the concept of “gut health.” It seems like everyone in the health industry is talking about what's happening inside your stomach.
And it's no surprise because the health of your gut has a significant impact on your overall well-being. Medical professionals have long understood this, but it's easy to underestimate just how influential your gut can be in terms of your overall health.
However, transforming your gut into a haven of good health overnight is no magic trick.
Numerous factors come into play when it comes to the health of your gut, including stress and diet. Therefore, it's crucial to take the right steps in order to see positive results.
It's not only important to understand the actions you should take to improve the health of your gut, but also to identify and eliminate bad habits that can compromise its well-being.
So, how can you enhance the health of your gut while increasing your chances of packing on muscle? Stay tuned!
What is gut health?
Let’s unleash the key to better gut health by starting off with the definition…
Gut health refers to the bacteria and microorganisms present in your digestive system. This is often referred to as the "gut microbiome."
Your gut is home to trillions of bacteria, viruses, yeasts and other microorganisms, which are known as your gut microbiota.
Maintaining a healthy gut involves achieving the correct balance of "good" microorganisms.
When this balance is disrupted, the "bad" bacteria can wreak havoc, leading to various common health complications.
Why is gut health important?
The well-being of your entire body is dependent on having a healthy gut. Numerous health issues can be linked back to an unhealthy gut.
When your gut is in a good state, it plays a vital role in strengthening your immune system, promoting mental wellness, and aiding in proper digestion. In essence, it significantly improves your overall quality of life.
If your gut is unhealthy, you may experience the following symptoms:
- Digestive issues
- Mental health struggles/ mood disorders
- Affected sleep
- Autoimmune disorders
- Skin problems
It all may boil down to a poorly functioning digestive system...
If your digestive system has an imbalance of bacteria, it can lead to cravings for unhealthy and sugary foods, as well as difficulties in properly digesting food. This can make shedding excess pounds an incredibly challenging task.
A healthy gut is essential for overall well-being and plays a crucial role in achieving fitness goals. Athletes often face specific challenges when it comes to their digestive health, such as bloating and inadequate nutrient absorption. By addressing gut health, you can experience improved athletic performance, gain muscle more efficiently, and enhance your stamina during workouts.
However, when your digestive system is compromised, the journey becomes an uphill battle. So, how can you restore its balance?
Related: How To Avoid Protein Bloat
4 ways to improve your gut health
If you’ve got any of the aforementioned symptoms, we’ve got a recipe to help your gut health thrive. There are no complex plans or specific diet you need to follow – but you do need to be consistent.
In order to improve your gut health, you need to;
- Consume a healthy diet
- Consider taking supplements
- Reduce your stress levels
- Exercise regularly
Let’s crush your gut health symptoms and take a dive into these four ways to improve gut health…
Transform your diet for better gut health
Improving gut health through diet involves incorporating a variety of fibre-rich foods, such as fruits, vegetables, whole grains, and legumes, which promote the growth of beneficial gut bacteria.
Fermented foods include;
- yoghurt
- Kefir
- Sauerkraut
- Kimchi
- Kombucha
- sourdough bread
- Buttermilk
- apple cider
These foods are excellent sources of probiotics, which help maintain a healthy balance of gut microbiota.
Prebiotic foods, such as garlic, onions, bananas, and asparagus, provide essential nutrients for these beneficial bacteria.
Reducing the intake of processed foods, refined sugars, and artificial sweeteners can prevent the growth of harmful bacteria and reduce inflammation.
Staying hydrated by drinking plenty of water supports digestion and maintains the mucosal lining of the intestines. Additionally, incorporating a variety of foods to ensure a diverse gut microbiome can further enhance gut health and overall well-being.
Elevate your gut health with supplements
If you struggle with getting pre and probiotics into your diet, you can increase your intake by using supplements. These supplements can help with digestion, reducing stress, and a more robust immune system – to name a few benefits.
Let’s be clear though, supplements aren’t a quick fix and you still need to have a balanced healthy diet in order to receive essential nutrients for better health.
A healthy balance of prebiotics and probiotics as well as general supplements like zinc, magnesium and vitamin D.
Usually, most supplements are taken once (or twice) a day with a meal. However, if you buy supplements to improve your gut health, you should take your supplements in the morning with breakfast.
Note: Before starting a new diet or supplement regime, please consult with a healthcare professional for tailored and personalised advice.
Reduce stress levels
Did you know that stress can take a toll on your gut health too?
Managing stress is crucial for overall well-being, including your digestive system. While stress is often associated with affecting your mental health, it can also affect your physical health in many ways.
Stress can disrupt the balance of beneficial and harmful bacteria in the gut, leading to dysbiosis. This imbalance can compromise digestion, immunity, and overall gut health.
High levels of stress increase intestinal permeability, also known as "leaky gut." This condition allows toxins, pathogens, and undigested food particles to pass through the gut lining into the bloodstream, triggering inflammation and immune responses.
When your body is in high-stress response mode, calories get burnt faster, leading to weight loss. This can affect your ability to keep weight on and maintain a healthy weight.
To reduce your stress levels, there are various strategies you can try:
- Engage in regular physical activity or exercise.
- Spend time outdoors in nature.
- Maintain a healthy and balanced diet.
- Establish a consistent sleep schedule and prioritise adequate rest.
- Limit exposure to stressful situations or triggers when possible.
- Cultivate hobbies or activities that bring joy and relaxation.
- Seek social support from friends, family, or support groups.
- Limit screen time and take breaks from electronic devices.
- Incorporate activities that promote self-care and self-compassion into your routine.
- Practice gratitude and focus on positive aspects of life.
- Utilise stress-reducing techniques such as journaling or creative expression.
Incorporating stress reduction techniques into your daily life or engaging in hobbies that bring you joy. By reducing stress, you can improve your gut health and optimise your fitness performance.
Level up your workouts
Exercise can contribute to better gut health in several ways, primarily by reducing stress, improving digestion, and supporting overall metabolic function. Getting your body moving can positively impact your quality of life.
Regular physical activity can also help increase the number of beneficial bacteria inside the gut and create a more robust immune system.
Do whatever exercise gets you revved up, whether it’s home workouts or an intense gym lifting session – it’s entirely your choice.
Here are some exercises that can help improve your gut health;
- Aerobic exercises such as; brisk walking, running, cycling, swimming or dancing
- Strength training by; weightlifting, bodyweight exercises, resistance bands
- Yoga and pilates
- High-Intensity Interval Training (HIIT)
- Outdoor activities such as; hiking, gardening, playing outdoor sports like soccer or basketball
Generally, it’s recommended that adults do an average of 60 minutes of exercise per day. The exercise routines should be a combination of moderate and vigorous intensity levels to ensure that the maximum benefits are gained.
Remember: Practising proper safety measures will enable you to prevent injury and ensure effective workouts.
Benefits of good gut health when building muscle
Good gut health can enhance your ability to build muscle through several key mechanisms such as;
- Improved nutrient absorption
- Enhances immune function
- Energy production
- Hormonal balance
- Great recovery and muscle repair
- Promotes lean muscle mass over fat mass
A healthy gut allows for great protein digestion and absorption, providing you with essential amino acids necessary for muscle repair and growth. Also, your body can absorb other vitamins and minerals like vitamin D, calcium, magnesium, and B vitamins, which are crucial for muscle function and growth.
If you want to feel energised for your workouts, good gut health can help with that. A healthy gut supports fat metabolism, which means you’ll have a steady energy supply for a lengthy workout.
A balanced gut microbiome helps reduce inflammation, allowing for muscle recovery and in turn, a reduced risk of injury. A strong immune system also means less time away from the gym – so it’s a double win!
Good gut health can support the production and regulation of anabolic hormones like testosterone and growth hormone, which are essential for muscle growth.
Read: How Much Protein Do I Need For Building Muscle?
Final thoughts…
Revitalising your gut health is a game-changer for fitness fanatics or those who are health enthusiasts. By implementing the four action-packed methods discussed in this blog - powering up with great nutrition, diving into the supplement world, busting stress, and levelling up your workouts - you can boost your digestive health and supercharge your fitness journey. Take charge of your gut health today to unleash your full fitness potential and achieve your goals, one workout at a time!
Gut-friendly protein powder to supercharge your muscles
Our TRI-PROTEIN powder is made with 4 natural, non-GMO proteins, that are digested at 3 different intervals. The ‘gentle on the stomach’ formula promotes good gut health and allows for optimal absorption of the protein – this means more energy, strength and fuel! Power up your workout without stomach cramps, hunger pangs and the sluggish “food coma” sensation.
