Does the Gut Microbiome Enhance Athletic Performance?

The gut microbiome plays a crucial role in overall health, but its influence on athletic performance is increasingly gaining attention. 

Exercise is known to support microbiome health, and studies show that athletes tend to have different gut microbiome profiles compared to non-athletes, including higher diversity and an abundance of beneficial bacteria. On the other hand, the microbiome also supports athletes through multiple mechanisms, including energy metabolism, recovery, immune function and cognitive performance. Microbiome-adjusted nutrition changes and lifestyle improvements can be highly effective for athletes looking to enhance their performance. 

The insights provided in this article are provided by Vivere's Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome.

Here are the five biggest takeaways from this article about whether the gut microbiome enhances athletic performance:

• The gut microbiome influences energy metabolism, inflammation, recovery, immune function, and cognitive performance, all critical for athletic performance.

• Specific gut bacteria enhance carbohydrate, fat, and protein breakdown, lactate clearance, nutrient absorption, and nitric oxide production.

• A diet rich in fibre, fermented foods and diverse plant-based foods supports a healthy microbiome and optimal performance.

• Probiotics and prebiotics can improve gut health, endurance, recovery, and immune resilience.

• Personalised microbiome insights can guide nutrition, supplementation and training strategies for better performance.

Emerging research shows that the gut microbiome is not only essential for digestion and immune function but also directly influences physical performance [1]. Microbes in the gut produce metabolites, including short-chain fatty acids, that help regulate energy availability during exercise. These metabolites can enhance endurance by improving oxygen utilisation and supporting mitochondrial function [2].

Furthermore, a balanced microbiome reduces systemic inflammation, which is a key factor in recovery after intense workouts. Chronic inflammation can impair muscle repair and increase the risk of injury, whereas a healthy gut helps modulate the body's inflammatory response. Athletes with diverse and balanced gut microbiomes often demonstrate faster recovery times, better adaptation to training, and lower susceptibility to overtraining [3].

Certain gut microbes enhance the breakdown of carbohydrates, fats and proteins, leading to better energy availability during training and competition. This ensures that muscles receive sufficient fuel to maintain intensity and performance [4].

Some bacteria help clear lactate more efficiently, which can delay the onset of fatigue and allow for longer sustained efforts during endurance activities [5].

A healthy gut optimises the uptake of amino acids, vitamins such as B and K, and minerals essential for muscle function and endurance [6].

Certain gut bacteria may contribute to nitric oxide metabolism, supporting improved blood flow and oxygen delivery to muscles, enhancing performance [7].

Some microbes metabolise lactate into propionate, which can improve endurance performance and may indirectly support higher VO₂ max [8].

A balanced microbiome produces short-chain fatty acids that lower systemic inflammation, aiding faster recovery and reducing muscle soreness [9].

Gut health supports protein metabolism and reduces oxidative stress, helping repair muscle tissue post-exercise [10].

Gut bacteria may influence mitochondrial biogenesis, supporting endurance gains and helping athletes adapt more effectively to training loads [11].

Approximately 70% of immune cells are in the gut. A diverse microbiome helps protect against illness that could disrupt training schedules [12].

A healthy gut lowers the risk of respiratory and gastrointestinal infections, which are common among athletes under heavy training loads [6].

A healthy microbiome supports neurotransmitter production, such as serotonin, which can improve mood, focus, and stress resilience [13].

Athletes with balanced gut health may experience better performance under pressure due to improved emotional and cognitive regulation [14].

Certain microbes influence fat metabolism and energy balance, aiding in maintaining optimal body composition for performance [15].

Some gut bacteria help regulate fluid balance and absorption of electrolytes, supporting endurance and recovery [16].

Diet is one of the most effective ways to optimise the gut microbiome for athletic performance. A fibre-rich diet provides the primary fuel for beneficial gut bacteria. Foods such as vegetables, fruits, legumes and whole grains promote microbial diversity and increase the production of performance-enhancing metabolites.

Fermented foods, including yoghurt, kefir, kimchi and sauerkraut, introduce live bacteria into the gut, supporting a balanced microbial ecosystem. Prebiotic foods such as garlic, onions, leeks and asparagus feed beneficial bacteria, further enhancing gut health.

For athletes, ensuring adequate protein intake from lean meats, fish, eggs, and plant-based sources supports muscle repair while maintaining a healthy gut. Combining these dietary strategies with regular hydration and balanced macronutrient intake creates an optimal environment for microbial health and athletic performance.

Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts. They can help reduce exercise-induced gastrointestinal discomfort, support immune function and improve nutrient absorption [17]. 

Prebiotics, non-digestible fibres that feed beneficial bacteria, can be equally important. They enhance the growth of microbes that produce performance-enhancing metabolites and reduce inflammation [18]. Incorporating both probiotics and prebiotics into an athlete's diet can support endurance, recovery and overall performance.

Every athlete's gut microbiome is unique, and personalised strategies can optimise performance outcomes. Microbiome testing provides insights into the composition and functionality of gut bacteria, enabling targeted dietary interventions and supplement recommendations.

Athletes can benefit from monitoring gut health markers and adjusting nutrition, training intensity and recovery strategies accordingly. Personalised approaches help identify potential imbalances or deficiencies and guide interventions that enhance endurance, strength and resilience.

At Vivere, we provide high-quality gut testing, as well as personalised nutrition based on the results of your test.

Beyond diet, several lifestyle factors influence gut microbiome health. Regular physical activity itself promotes microbial diversity and supports the growth of beneficial bacteria. However, excessive training without adequate recovery can disrupt gut balance, highlighting the importance of rest [19].

Stress management and sufficient sleep are critical for microbiome health and performance. Chronic stress can alter microbial composition, impair nutrient absorption and reduce energy availability. Incorporating relaxation techniques, mindfulness practices and prioritising sleep hygiene helps maintain a resilient gut environment, which is essential for athletic performance.

“Optimising athletic performance goes beyond training and supplementation. The gut microbiome plays a central role in energy metabolism, recovery, immune resilience and cognitive function. By supporting gut health through a balanced diet, prebiotics, probiotics and lifestyle interventions, athletes can enhance endurance, strength, recovery and overall well-being. Personalised strategies informed by microbiome testing provide targeted insights that enable more effective performance optimisation.”

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements such as NAD+ shots and expert support. Sign up today and start living better, for longer.

[1] Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals - PMC

[2] Unlocking a novel determinant of athletic performance: The role of the gut microbiota, short-chain fatty acids, and “biotics” in exercise - PMC

[3] The Impact of Microbiota on Musculoskeletal Injuries - PMC

[4] Intestinal Microbiota Interventions to Enhance Athletic Performance—A Review - MDPI

[5] Novel insights into athlete physical recovery concerning lactate metabolism, lactate clearance and fatigue monitoring: A comprehensive review - PMC

[6] The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review - PMC

[7] Role of Oral and Gut Microbiota in Dietary Nitrate Metabolism and Its Impact on Sports Performance - PMC

[8] Meta’omic analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism - PMC

[9] What defines a healthy gut microbiome? - BMJ

[10] Endurance exercise and gut microbiota: A review - PMC

[11] The relationship between the gut microbiome and resistance training: a rapid review - BMC

[12] The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies - PMC

[13] The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health - PMC

[14] The Relationship Between Gut Health and Sports Performance - ResearchGate

[15] Microbial Champions: The Influence of Gut Microbiota on Athletic Performance via the Gut-Brain Axis - PMC

[16] Some interactions between gastrointestinal function and fluid and electrolyte homeostasis - PubMed

[17] Health Benefits of Probiotics in Sport and Exercise - Non-existent or a Matter of Heterogeneity? A Systematic Review - PMC

[18] Probiotics, prebiotics, and postbiotics in health and disease - PMC

[19] The Connection Between Physical Exercise and Gut Microbiota: Implications for Competitive Sports Athletes - PMC