Миллионы живых организмов, проживающих в нашей пищеварительной системе, а точнее, в кишечнике, контролируют размножение других бактерий, способных нанести вред человеку.
There are several varieties of these beneficial microbes, including lactobacilli, bifido and propionic acid bacteria, and some types of streptococci. But they are united by a common name: probiotics.
But the purpose of probiotics is not limited to these functions. Each new study expands and confirms their positive effects on more than just the digestive system. Science and Medicine in Sports and the International Society of Sports Nutrition note the special role of probiotics for athletes and runners in particular.
It has been noted that a positive balance of beneficial microorganisms reduces the chances of nausea, colic, cramps, upset stomach and intestines. But besides these obvious things, probiotics protect athletes from upper respiratory tract infections.
However, the balance of microorganisms can be distorted not in favor of beneficial ones. Stress, alcohol (not to mention smoking), an unhealthy diet, antibiotics, and overtraining can affect this. This is quite an issue for many recreational runners.
The products that have undergone fermentation artificially or through the natural process of fermentation come to the rescue. They are well known to all runners, but, unlike advertised drinks, it is much cheaper and healthier to consume the centuries-old proven food of the ancestors: sauerkraut or plain kefir. Or more oriental and trendy options: kimchi, miso, kombucha.
In addition to the main natural suppliers of probiotics, there are plant foods and beverages that can act as fertilizer for beneficial microorganisms and help maintain microbial composition: bananas, legumes, leeks, asparagus, bran and chicory.