Science confirms – gut strengthens performance

The intestine is a sensitive high-performance apparatus

Sport challenges the body and mind – as anyone who regularly trains or takes part in competitions knows. But one system is often underestimated: our gastrointestinal tract. Studies show that 30-50% of athletes complain of gastrointestinal complaints during or after sustained intense exercise – endurance athletes are particularly affected.

What does that mean in concrete terms?

Flatulence, diarrhea, nausea, abdominal cramps – symptoms that are not only unpleasant, but also inhibit performance. In extreme cases, they can even lead to withdrawal from competitions.

The intestine under constant stress

Why is the digestive tract so vulnerable during sport?

1. redistribution of blood flow: during intensive exercise, blood flow is reduced in favor of the working muscles – in the intestine this means ischemia (lack of blood flow), lack of oxygen and an increased risk of cell damage.

2. mechanical stress: runners are particularly affected – vibrations (“runner’s stomach”) cause mucosal damage more quickly.

3. nutrition and fluids: Highly concentrated carbohydrates or too much fluid before training can delay gastric emptying or trigger osmotic stress.

4. psychological pressure: stress before competitions activates the sympathetic nervous system – blood flow to the intestines decreases and inflammation can increase.

Leaky gut syndrome & endotoxemia: when the intestinal barrier fails

A permanently irritated intestine can become permeable – a condition known as “leaky gut syndrome”. Bacterial components (e.g. lipopolysaccharides) enter the bloodstream and trigger systemic inflammation.

Typical symptoms:

• Chronic fatigue
• Skin problems
• Concentration disorders (“brain fog”)
• Joint pain
• Frequent infections and inflammations
• Food intolerances
• Flatulence, diarrhea, abdominal cramps

This development can have a gradual effect on physical and mental performance – a vicious circle of inflammation, stress and loss of performance.

What do the studies say?

The scientific evidence is clear:

• Mooren et al. (2011)Exercise at 70-75% VO₂max over 60 minutes has been shown to promote leaky gut syndrome in endurance athletes.
• Wijck et al. (2011)60 minutes of cycling at 70 % power reduces the blood flow in the intestine by up to 80 % – with a measurable increase in small intestine permeability.
• Costa et al. (2017)Long-term intensive training leads to intestinal damage, reduced nutrient absorption, endotoxemia and inflammation – even in healthy people.
• De Oliveira (2014): Nutritional training and targeted adaptation (e.g. avoidance of fiber, fat, protein before competitions) significantly reduces complaints.

Risk factors at a glance

Conclusion: Those who achieve a lot must be able to digest well

Whether for better regeneration, more energy or a strong immune system – a healthy gut is an underestimated success factor in sport. Studies clearly show that exercise, diet and stress have a massive impact on intestinal health. Those who take targeted countermeasures here can not only reduce complaints, but also improve their performance.

Tip for the practice:

• Start your nutrition training early – not just in the week of the competition.
• Make sure you drink enough fluids, especially in hot weather.
• Avoid foods that are difficult to digest 2-3 hours before intensive training sessions.
• Give your gut a break from time to time – with light, gut-friendly food.
• Incorporate moderate training and regeneration phases
• Test PANACEO Sport Pure: The PMA zeolite helps to strengthen the intestines and also to remove harmful substances.