Probiotic supplementation is typically associated with benefits like improved gut health, digestion, and immune function. Recently, research suggests that probiotics might also enhance physical performance, particularly in endurance activities. A meta-analysis reviewed 21 studies with 685 participants and found notable improvements in endurance, specifically in cycling-based VO2 max, a key indicator of aerobic capacity.
The analysis indicated that effective probiotic dosages ranged from 1 billion to 100 billion CFU/day, and various products were studied, including both single-strain and multi-strain probiotics, with multi-strains performing slightly better. Notably, the strain Lactobacillus plantarum exhibited clear, statistically significant benefits.
Participants began to see benefits after about 30 days, with peak results occurring around 90–110 days of supplementation. This evidence suggests that probiotics may offer advantages beyond gut health, making them a valuable addition for those looking to boost their athletic performance, especially endurance activities.
For optimal effects, look for a probiotic supplement that includes Lactobacillus plantarum.
