Can you take prebiotics and probiotics together as an athlete? You may have heard the words prebiotics and probiotics circulating in the athletic community. Especially regarding probiotic supplements.

Both prebiotics and probiotics are two important components of a healthy gut. But what are the differences between the two?

In today’s article, I will be discussing a breakdown of probiotics, prebiotics, and whether supplementation is necessary for endurance athletes. Keep reading to learn more!

What are probiotics?

Probiotics are live microorganisms, such as bacteria and yeast, that reside in your body. They’re often referred to as the “good bacteria” because they have a beneficial impact on your health (compared to “bad bacteria,” which can cause disease and infections).

These microorganisms live inside your gastrointestinal (GI) tract and play a role in digesting and absorbing food, supporting your immune system, and more.

Overall health benefits of probiotics include:

• Improve gut health disorders such as irritable bowel syndrome (IBS)
• Prevent and treat infections, cystic fibrosis, and various cancers
• Improve oral health and reduce your risk for dental complications
• Alleviate unwanted gut symptoms like bloating, irregular bowel movements, and more

Probiotics can be foods and/or supplements that contain these live microorganisms. Once you take them, the good bacteria and yeast colonize in your GI digestive tract.

Further, probiotics are a family of organisms that are broken down into individual strains with unique benefits. Common strains you may have heard of include Bifidobacterium, Lactobacillus, and Bacillus species.

You can get your probiotic dose in a supplement form or naturally found in some foods.

Benefits of Probiotics for Athletes

Next, let’s talk about the potential benefits of probiotics for athletic performance.

Probiotics’ ability to alleviate GI issues can have major benefits for sports performance. It’s common for endurance athletes who work out for extended periods of time to have gut problems from a lack of blood flow to their digestive system.

It’s a no-brainer that if you’re dealing with this, it’ll negatively impact your performance. So, if you commonly experience GI distress while running or cycling, probiotics may be able to help prevent this.

Another indirect benefit is an improvement in immune function, which lowers your risk for upper respiratory infections and reduces your reaction to potential stressors.

Lastly, a recent 2023 scientific review article found that both eating probiotic foods and taking probiotic supplements as an athlete can positively affect performance-related aspects.

More specifically, these include fatigue, body composition, muscle pain, and cardiorespiratory fitness. Which are promising results!

However, more research needs to be done to further investigate probiotics for athletic performance.

Food Sources of Probiotics

As I mentioned earlier, probiotics can be naturally found in certain foods.

Incorporating probiotic-rich foods into your diet is an excellent way to support your gut health as an athlete. I am always an advocate for food first- and supplements second!

Probiotic bacteria are abundant in fermented foods such as sauerkraut and kimchi. Fermentation is a process that causes food and drinks to grow probiotic bacteria and yeasts in a controlled environment.

If you’ve ever heard of someone “pickling” vegetables, they’re going through the fermentation process!

Additionally, probiotics are abundant in certain dairy products such as yogurt, cottage cheese, and kefir.

Full list of probiotic foods:

• Sauerkraut
• Kimchi
• Miso
• Yogurt
• Kombucha
• Kefir
• Tempeh
• Pickled vegetables
• Greek yogurt
• Cottage cheese
• Sourdough bread

It’s important to also note that some food companies add probiotics into packaged foods such as protein bars, plant-based yogurt, and premade smoothies.

Is probiotic supplementation necessary?

Probiotic supplements have been increasing in popularity for years. It seems like everywhere you look, there’s a new one popping up. But is supplementation necessary, especially for athletes?

The answer is that probiotic supplementation usually isn’t necessary. In most circumstances, eating probiotic-rich foods is enough to support gut health in a healthy person.

However, probiotic supplementation can have additional benefits for athletes dealing with digestive symptoms and other conditions where probiotics are helpful.

Thorne Health is my favorite supplement brand, and they have a variety of probiotic supplements.

I recommend starting out with their FloraSport, which is an NSF-certified for sport blend of eight probiotic strains. They also have a great Prebiotic+ product.

Shop through my link for 15% off your order!

Role of probiotics versus prebiotics

Now that you know more about probiotics, you may be thinking, what about prebiotics?

Probiotics often get all of the spotlight, but prebiotics are essential as well. It’s important to know they’re not the same thing and serve different functions.

Prebiotics are a type of plant fiber that goes undigested in your GI tract and gets broken down by the probiotics. Think of the prebiotics as the “food” for the probiotics in your large intestine.

Once the prebiotics are broken down, they release beneficial byproducts that support your gut and immune health.

Prioritizing prebiotics in your diet alongside probiotics can help you reap the benefits as an endurance athlete.

Food Sources of Prebiotics

In general, prebiotics are found in plant foods such as fresh fruit and vegetables, and whole grains.

Further, they can mostly be divided into three groups: resistant starches, inulin, and pectin.

• Resistant starches: green bananas, barley, oats, rice, beans, legumes, boiled and chilled potatoes
• Pectin: apples, apricots, carrots, peaches, raspberries, tomatoes, potatoes
• Inulin: asparagus, chicory root, dandelion greens, garlic, Jerseuleum artichokes, leeks, onions

Can You Take Prebiotics and Probiotics Together?

A common question that athletes ask is, can you take prebiotics and probiotics together? The answer is- yes! Prebiotics and probiotics are often combined together in supplement form called synbiotics.

Synbiotics ensure you’re getting an adequate amount of both pre and probiotics for your gut health.

Scientific studies are continuing to emerge about the benefits and future of synbiotic use in different populations, including athletes.

Can You Take Prebiotics and Probiotics Together: The Takeaway

With all of the noise out there about different foods and supplements, it can be overwhelming to know what to focus on as an athlete. Let me help you! My sports dietitian team is accepting new 1:1 clients, and we’d love to work with you.

Apply here today, and a team member will reach out. There is no better time to invest in you and your health!