Glutamine and probiotics: gut health
The intestine and its microbiota
To fully understand how nutrients are assimilated, it is important to examine the intestine. This organ consists of the jejunum, the’ileum, duodenum, but also billions of bacteria forming the intestinal microbiota.
The intestinal microbiota is the fundamental element of the digestive systandthe digestive system, because together with the liver they represent the barriandthe intestinal defense barrier against pathogens and exogenous molecules of all kinds (toxins, pollution, etc.). TThe intestinal flora consists of bactresident bactresident, called commensal flora, and bacteria exogandexogen molecules provided by d’diet. The microbiota is unique to each person, depen’like fingerprints.
The ecosystemandThe intestinal syste is broken down into several aspects:
- Dominant intestinal flora: acquired from birth. It is anaerobic flora. It has fundamental effects that emerge at birth and reproduces those of the mother.
- Subdominant flora: acquired through diet, the environment, and lifestyle.
- Transient flora: temporary flora that can affect the resident flora if consumed regularly.
Intestinal bacteria play several roles:
- Digestion
- Immune defenses
- In connection with the central nervous system
- Protection against pathogens
The intestinal mucous membrane is equally important, as its role is to’assimilate nutrients by allowing them to pass through the barriandintestinal lining and detect pathogenic germsandnes. Its structure is made up of convolutions formed by microvilliands.
During’sports activities, such as trail running, and long-endurance efforts, intestinal activity is intense. The body redirects blood toward the muscles at the expense of the digestive systanddigestive system. This loss of blood supply, called ischemia, ranges from 70 to 80% and disrupts intestinal function. This phenomenon can cause cramps and deterioration of the intestinal wall (due to vibrational impacts with the ground). Stress d’before a race can also be damaging.
During exercise, the body is affected by three factors: energy-related (the needs of muscular exertion), thermal (the evacuation of muscular heat through sweat), and vascular (ischemia). These stressors increase the risk of hyperpermeability, allowing all kinds of molecules to pass through.
After the ischemic phase, the phenomenon of “reperfusion” appears, meaning the arrival of blood and oxygen, often accompanied by large quantities of free radicals. This also contributes to the degradation of tight junctions and therefore of the mucous membrane, allowing all exogenous molecules to pass through at the expense of the “good” nutrients.
For runners and athletes involved in endurance and ultra-endurance events, glutamine and/or probiotic supplementation could help reduce intestinal problems. Indeed, during prolonged exertion and repetitive impacts, the microbiota and intestines are put under strain. To run without worrying about digestive problems, you need to take care of your intestines; otherwise, withdrawals could become more frequent, or the race will no longer be enjoyable but instead become an ordeal.
A closer look at these two supplements:
- Glutamine:
It is a non-essential amino acid (which makes up proteins) that is highly useful for endurance athletes. As mentioned earlier, the intestines are put under considerable strain, which can affect the intestinal walls and disrupt intestinal permeability.
L-glutamine contributes to tissue synthesis, thereby supporting the multiplication of connective-tissue cells. As a result, it plays a role in the immune system by contributing to the proliferation of white blood cells. In addition, it offers other benefits:
- It protects the intestines by providing an energy source for intestinal cells,
- It supports acid–base homeostasis,
- It reduces the inflammatory response,
- It is involved in glutathione synthesis (a powerful antioxidant).
It can be used during recovery to optimize energy replenishment and improve protein synthesis. The latter helps prevent significant muscle breakdown during intense, prolonged exercise.
- Probiotics
They are living microorganisms that are beneficial to humans. They consist mainly of bacteria and support health when taken in sufficient quantities.
Each bacterial strain has a specific benefit. For example, to prevent diarrhea or reduce its severity: Lactobacillus rhamnosus, Lactobacillus casei, and many others…
To relieve inflammation of the colon, Lactobacillus rhamnosus, Lactobacillus plantarum, and others are more suitable…
To strengthen the intestinal barrier, Lactobacillus gasseri…
That is why you need to be vigilant and, if possible, seek guidance when choosing the right probiotic complex.
Overall, cHow should you choose it?
Make sure to take a gastro-resistant capsule supplement containing at least 10 billion CFU.
The probiotics should contain at least 5 strains, including lactobacilli and bifidobacteria. The most suitable dosage form is gastro-resistant capsules or an oral suspension, as with tablets there is no guarantee that the strains will remain viable.
Take them in the morning on an empty stomach or in the evening before bed. The course should last at least one month, but it is entirely possible to continue it for 3 months or longer, depending on the circumstances.
Probiotics can be found naturally in fermented foods such as sauerkraut, kefir, kombucha…
Conclusion:
To fully enjoy your sport, it is essential to take care of your intestines! The benefits will not be limited to sports performance, but will also include reducing food intolerances, achieving optimal nutrient absorption, effective intestinal permeability, strong immunity, and feeling good mentally (because the gut is our second brain, let’s not forget!)
Dietary supplementation in general is not a substitute for a varied and balanced diet; otherwise, it would be like putting a bandage on a wooden leg ;-)
Would you like to learn even more about naturopathy? Contact Sandra Marianacci founder of Just Natur’it.
Here is her story :
Sandra Marianacci, founder of Just Natur’it.
Practitioner in lifestyle hygiene and naturopathy.
Reflexologist and practitioner of Californian massage and seated Amma massage.
Specialized in supporting athletes and in sports nutrition, digestive disorders (including candidiasis), sugar addiction, and women's health issues.
This career followed a professional retraining.
Previously, I was a quality coordinator in collective catering.
Passionate about sports, particularly trail running, I turned to naturopathy to combine my passion for nutrition with my passion for sports and make it my profession.
It was through trail running that I understood the importance of a varied and balanced diet, as well as good hydration. Prone to injuries, I became interested in natural dietary supplements to support my body during exercise and thereby prevent injuries.
👉For more information: www.just-naturit.com
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