Omega-3s, probiotics boost swimming performance

Researchers in Iran, Japan and the US investigated whether or not combining probiotics and omega-3 supplementation mixed with ultra-short race tempo coaching (USRPT) may improve dash efficiency, anaerobic energy and restoration.

The brand new randomized, double-blind, placebo-controlled trial sought to handle a analysis hole, with outcomes highlighting the potential of particular nutrient consumption for enhanced sports activities efficiency.

“Findings emphasize the significance of aligning coaching with vitamin to assist optimum efficiency,” they wrote within the journal Vitamins.

“This built-in strategy might present a sensible technique for aggressive swimmers in search of to optimize their efficiency.”

Why is intestine well being essential for train?

Intestine well being is known as a key space to focus on as a method to increase sports activities efficiency because the intestine microbiota is known to assist take up vitamins and regulate immunity.

Some probiotics like Lactiplantibacillus plantarum have been discovered to assist intestine barrier operate, improve nutrient absorption, scale back irritation, and enhance immune responses, and analysis has steered they are often notably efficient relating to supporting intense athletic coaching. Earlier analysis has additionally proven that such probiotics may additionally assist delay fatigue and support lactate processing, which may doubtlessly enhance anaerobic capability in swimmers.

The researchers observe that omega-3 fatty acids together with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may additionally assist athletes as they’re recognized to scale back irritation, assist cardiovascular and muscle well being, and may additionally improve muscle protein synthesis, in accordance with analysis.

And whereas findings on efficiency results stay blended, omega-3s have additionally been discovered to extend intestine microbial range by displaying prebiotic-like results. Due to this fact the researchers of the brand new research proposed that combining omega-3s with probiotics might create a synbiotic impact by enhancing intestine well being, irritation management, restoration, and improve swimmers’ velocity.

Swimming efficiency in elite male athletes

The researchers recruited 60 male skilled dash swimmers to take part, all of whom skilled six instances weekly and had championship backgrounds.

They divided them into six teams together with a management group, a training-only group, and combos of probiotics and omega-3 supplementation.

The omega-3 complement contained 500 mg of EPA and 180 mg of DHA, and the probiotic complement contained eight bacterial strains: L. plantarum, L. casei, L. acidophilus, L. bulgaricus, Bifidobacterium infantis, B. longum, B. breve and Streptococcus thermophilus.

The individuals adopted eight weeks of the USRPT train plan, and had been assessed on varied areas of efficiency which included: swimming efficiency; propulsion metrics; anaerobic capability; power and energy; agility and response; and physique composition. Pre- and post-tests scheduled eight weeks aside assessed bodily efficiency.

After eight weeks the outcomes confirmed that combining probiotics and omega-3 supplementation with USRPT considerably improved swimming efficiency, notably dash velocity, anaerobic energy and agility.

“This research means that combining probiotics and omega-3 supplementation with USRPT results in synergistic enhancements in dash swimming efficiency, enhancing anaerobic energy and restoration past what’s achieved with particular person interventions,” the researchers concluded.

They did nonetheless add that future analysis ought to embody feminine athletes in addition to an extended intervention interval, biomarker evaluation and microbial monitoring to higher perceive the total potential of the interventions.

Impacting irritation, immune operate and intestine well being

The researchers steered that probiotic mix was seemingly to enhance a number of measurements which had been seemingly the explanation for post-exercise restoration and decreased fatigue. As particular strains, akin to L. plantarum and B. longum, have been proven to assist scale back irritation, improve immune modulation, and stabilize intestine microbiota, the researchers wrote that these mechanisms seemingly contributed to the noticed advantages.

The swimmers within the mixed supplementation group skilled elevated muscle mass and decreased physique fats, which the authors attribute to the recorded efficiency enhancements. Whereas these outcomes correlate with established analysis that elite swimmers are inclined to have favorable physique composition profiles, the authors counsel that the probiotics might have helped protect lean mass and promote muscle restoration.

In addition they famous that the omega-3 fatty acids seemingly enhanced efficiency by stimulating muscle protein synthesis, suppressing muscle breakdown and selling mitochondrial effectivity.

Whereas USRPT alone was discovered to enhance cardiovascular effectivity, anaerobic capability and neuromuscular efficiency, the mixture of USRPT with omega-3 and probiotic supplementation produced probably the most substantial enhancements in dash instances and energy outputs.

Lastly, the mixed intervention was discovered to provide stronger results than both complement alone, suggesting a synergistic profit for coaching diversifications and restoration.

Authors: Maymandinejad, I. et al; Supply: Vitamins 2025, 17(14), 2296; https://doi.org/10.3390/nu17142296; “Synergistic Results of Probiotic and Omega-3 Supplementation with Extremely-Brief Race Tempo Coaching on Dash Swimming Efficiency.” Authors: Maymandinejad, I. et al.