Probiotics and vitamin D are two nutrients that have been shown to have a positive impact on athletic performance. Probiotics are live bacteria that are similar to the good bacteria that naturally live in the gut. Vitamin D is a nutrient that the body needs to absorb calcium for bone health and also aids the immune system and helps decrease muscle soreness. Both probiotics and vitamin D have gained a lot of attention but we continue to learn more about how they can impact the body.
A recent study investigated the effects of probiotics and vitamin D supplementation on athletic performance in male mixed martial arts (MMA) athletes. The study included 40 MMA athletes who were randomly assigned to receive either vitamin D or a probiotic supplement in addition to the vitamin D supplement. The athletes were followed for 4 weeks. While it’s MMA athletes being studied, the anaerobic events studies can be applied elsewhere as well.
Probiotics, Vitamin D and Physical Tests Studied
There were two separate groups in the study. The athletes in the vitamin D group received a vitamin D3 supplement that contained 3-4000 IU of vitamin D3 daily. The athletes in the probiotic with vitamin D group received the same vitamin D and a probiotic supplement that contained 2 billion colony-forming units (CFUs) of Lactobacillus and Bifidobacterium. There are vast differences between strains of probiotics but these two are two of the most popularly studied.
The athletes’ athletic performance was assessed at baseline and after 4 weeks using a variety of tests, including:
- Wingate anaerobic test: This test measures anaerobic power and capacity.
- Countermovement jump test: This test measures lower-body power.
- Sit-and-reach test: This test measures hamstring flexibility.
- Isokinetic knee extension test: This test measures quadriceps strength.
Throughout the 4 weeks, participants were asked to continue training at least 5 days each week. This helped maintain their fitness levels to help mitigate some training adaptation effects on the results.
4 Weeks Later…. What Did We Learn?
The results of the study showed that the athletes who received the probiotic supplement had significant improvements in their anaerobic performance, as measured by their total work and mean power output during the Wingate anaerobic test. The athletes who received the vitamin D supplement also had significant improvements in their anaerobic performance, but these improvements were not as large as the improvements seen in the probiotic group.
The study also found that the athletes who received the probiotic supplement had relatively lower creatine kinase levels after a bout of exercise. Creatine kinase is an enzyme that is released from muscle cells when they are damaged. The reduction in creatine kinase levels suggests that the probiotic supplement may have helped to protect the athletes’ muscles from damage.
Keeping the good times rolling, there are benefits shown in lactic acid levels in the probiotic group. Lactic acid increasing during anaerobic activity and is a contributing factor of fatigue setting in. Lower increases in lactic acid could mean that the probiotics are helping to either process the lactic acid better or that it is aiding energy production in general and thus reducing the generation of lactic acid. Either way, this is a justifiable reason why the improved total work output was greater in that group.
There were no significant differences in the athletes’ performance on the other tests. Countermovement jump test, sit-and-reach test, or isokinetic knee extension test between the two groups were all comparable.
Takeaway Points of Probiotics and Vitamin D
Results in this study support the ever-growing research showing benefits of both probiotics and vitamin D. In particular, probiotics showed a potential to boost those benefits even a little bit more. The benefits of probiotics may be from a different manner but still helpful! It’s important to keep in mind though that everyone does respond differently. While on average the results were positive, try things out first. If it doesn’t feel good or the benefits are there for you, don’t force it. But if trying probiotics pay extra attention to the specific strains within it. Lactobacillus and Bifidobacterium are the main two to be looking for. As always too, make sure you are choosing a third party tested product if trying it.
Study referenced: click here