@Kuudere
Just for reference.....i know you are not going 120, but i mean next time when you are running faster, you might be wanting to do 90.
Been on probiotics for the past 3 years actually (California Gold Nutrition on iherb, 3rd party tested) . Got help or not, i am not sure. But for sure i shiat every day.
Yes, having a healthy and adapted gut microbiome is a
crucial factor in being able to ingest and absorb 120g/hr of carbohydrates (CHO) during endurance fueling.
eNRG Performance +1
While "gut training" (regularly consuming high carbs) is the primary method to increase absorption, a resilient microbiome acts as a support system to prevent gastrointestinal (GI) distress, manage inflammation, and aid in the fermentation of carbohydrates to produce energy.
eNRG Performance
Here is how the gut microbiome facilitates high-carbohydrate fueling:
1. Microbiome Adaptation to High Carb Intake
- Adaptation and Specialized Microbes: Regularly training the gut with high carbs (120g/hr) promotes the growth of bacteria that specialize in carbohydrate fermentation and metabolism, such as Bifidobacterium, Lactobacillus, and Prevotella.
- Metabolic Shift: Endurance athletes often have higher levels of Veillonella, a bacteria that converts lactate (produced during high-intensity exercise) into propionate, a short-chain fatty acid (SCFA) that can be used for additional energy.
- Reduced GI Distress: A robust, adapted microbiome helps maintain intestinal barrier integrity and reduces inflammation in the gut lining, which is essential to prevent nausea, bloating, and diarrhea when consuming massive amounts of carbohydrates.
PubMed Central (PMC) (.gov) +2
2. Supporting 120g/hr Intake
- Limiting Factor: The gut is the bottleneck for high-carb absorption. While the intestine can absorb up to 90g/hr using standard transporters (SGLT1 and GLUT5), reaching 120g/hr often requires the support of an adapted microbiome to handle the increased load.
- Optimal Formulation: Studies show that to hit 120g/hr without GI distress, a 1:0.8 or 2:1 glucose-to-fructose ratio is necessary. An adapted microbiome is better able to handle these ratios without causing "backup" or fermentation issues in the lower intestine.
- Muscle Damage Mitigation: Research indicates that athletes consuming 120g/hr, supported by gut training, show lower markers of muscle damage (CK, LDH, GOT) compared to those taking 60-90g/hr.
PubMed Central (PMC) (.gov) +5
3. How to Optimize the Microbiome for 120g/hr
- Train the Gut: You cannot jump immediately to 120g/hr. Gradually increase hourly carb intake over 6–8 weeks in training to allow the gut microbiome to adapt.
- Fuel and Fiber: While high fiber should be avoided during intense exercise, a diet rich in prebiotics (fruits, vegetables, whole grains) during daily training builds a resilient microbiome that can withstand high-carb loading.
- Use Probiotics: Specific probiotics (e.g., Lactobacillus plantarum) have been shown to help with energy absorption and reduce inflammation.
ScienceDirect.com +4
Conclusion: A "good" gut microbiome is not just about general health; in this context, it means a
highly adapted microbiome that has been conditioned through consistent, high-carbohydrate training to maximize nutrient absorption and minimize digestive distress.
PubMed Central (PMC) (.gov) +1
