Should I take probiotics for weight gain?

Probiotics are said to promote muscle recovery and physical performance. 

Scientific studies seem to point in this direction. However, probiotic supplementation is only of secondary importance, and should only be consideredafter improvements have been made to the diet, particularly in terms of fiber content. New scientific studies need to be undertaken to consolidate the still fragile knowledge we have today on the link between physical performance and probiotics.

The effect of intestinal microbiota on our bodies

Probiotics are live micro-organisms (bacteria) in supplement form, intended for the intestines. They act on the intestinal flora. In the event of an imbalance, probiotics help restore the proper functioning of the intestinal microbiota. The micro-organisms naturally present in the microbiota are very numerous (several tens of thousands of billions, or over 1 kg) and play an essential role in our health and balance.

Immune defense 

The natural, balanced presence of micro-organisms in our intestinal flora helps prevent the proliferation of harmful micro-organisms, and also strengthens the defense of our immune system.

Weight loss

A well-balanced intestinal microbiota contributes to a balanced intestinal flora, which in turn helps weight loss. While the role of these living micro-organisms is not to burn fat, they do reduce inflammation and regulate hunger.

Helps digestion and intestinal transit

The intestinal microbiota is also responsible for digestion and combating digestive disorders. Constipation and diarrhoea can therefore be managed and improved with probiotics.

Protein assimilation

By improving the body's ability to assimilate nutrients, a healthy microbiota facilitates protein utilization by muscles.

In this study, it is described that probiotics, by regulating the gut microflora, can influence the gut bacteria involved in proteolysis. They can induce the activity of host proteases and digestive peptidases, and release exoenzymes involved in protein digestion. 

In addition, it has been suggested that probiotics could enhance the absorption of small peptides and amino acids by improving the absorption capacity of the epithelium and enhancing transport. They could also reduce harmful protein fermentation, thereby reducing metabolite toxicity.

What are the results observed in athletes who supplement their diet with probiotics?

Probiotics can play an important role in sports nutrition. 

High-quality probiotic cures are said to have significant effects on athletes' overall health and performance. Scientific studies seem to prove this, but further studies are needed to define the mechanisms and recommendations more precisely.

Have probiotics been proven to help build muscle mass?

Some scientific studies tend to demonstrate the effectiveness of probiotic supplementation in the diet of athletes wishing to gain muscle mass. The combination of probiotics and high-intensity training is said to increase muscle strength and ^performance2.

But it's important to note that this type of study is subject to numerous biases, since the subjects' diet is not fully controlled. It's true that an athlete who doesn't eat a balanced diet with adequate fiber may benefit from probiotic supplementation. But this benefit will be based on a dietary imbalance, and will not be linked to a genuine probiotic "plus". In other words, probiotics may be of interest to sportsmen and women, but the current consensus is to give priority to modifying the diet (more balanced, more (+) fiber) before embarking on probiotic supplementation.

Can probiotics help you lose weight?

Probiotics can play a role in weight management, as shown by several studies:

1. Symbiotic supplementation facilitates weight loss, mproves lipid profile and gut health in overweight and obese^subjects3:
   This study showed that a symbiotic supplement (combining prebiotics and probiotics) significantly reduced body weight, body mass index (BMI), waist and hip circumference measurements in overweight and obese subjects. It also reduced total and LDL cholesterol levels, while inhibiting Helicobacter pylori infection.
2. The influence of the gut microbiome on obesity in adults and the role of probiotics, prebiotics, and symbiotics for weight loss:
   This study examined the impact of probiotics, prebiotics and symbiotics on obesity. It concluded that these supplements can positively modify the secretion of hormones, neurotransmitters and inflammatory factors, helping to prevent weight gain.
3. The effects of probiotics plus dietary fiber on antipsychotic-induced weight gain: a randomized clinical trial:
   The study found that the combination of probiotics and dietary fiber was significantly more effective in reducing weight, BMI and total cholesterol in patients treated with antipsychotic medications, while preventing deterioration of metabolic disorders.

Coupled with whey protein's appetite-suppressant effect, this may therefore seem an interesting solution, particularly when you're looking to lean out your muscles.

However, it is important to note that probiotics are not a miracle solution for weight loss, but can be a useful complement as part of a healthy lifestyle that includes a balanced diet and exercise. The medical and scientific data still need to be completed before a clear position can be taken on the use of probiotics in sport.

How do I take probiotics?

Taking probiotics can help enrich your natural microbiota. Probiotics are found in certain natural foods (yogurts, kefir, kombucha, etc.), but can also be added to the body via dietary supplements.

What's the difference between prebiotics and probiotics?

Prebiotics and probiotics play a major role in intestinal health, but they act in different ways. Probiotics are live bacteria, often lactic acid bacteria such as Lactobacillus gasseri or Bacillus coagulans, which, when consumed in sufficient quantities, promote healthy intestinal microbiota. 

Prebiotics, on the other hand, are non-digestible fibers found in many plants, such as inulin, that promote the growth of beneficial bacteria in the gut. They act by nourishing the intestinal microbiota, thus promoting healthy bacterial flora. Prebiotics can be consumed as part of a diet rich in fruit and vegetables, or as supplements.

In short, probiotics and prebiotics work together to improve your intestinal health. Probiotics deliver beneficial bacteria directly, while prebiotics nourish these bacteria, enabling optimal composition of the gut microbiota. 

Foods containing probiotics and prebiotics

Many foods contain probiotics. Among them, the best known are :

• Fermented milk
• Yoghurts
• Soy products
• Brewer's yeast
• Olives
• Gherkins
• Honey
• Some cheeses
• Kefir
• Kombucha...

Here's a summary table of the main foods containing prebiotics or probiotics, along with their protein content and calorie content per 100g.

Is actimel a probiotic? 

Actimel is a fermented dairy product that is considered a probiotic. It contains cultures of lactic acid bacteria, including Lactobacillus casei DN-114 001, a specific probiotic strain. 

These probiotic bacteria are known for their ability to survive passage through the stomach and reach the intestine, where they can exert their beneficial effects on intestinal health.

What are the best natural probiotics?

The best natural probiotics are generally found in fermented foods, which provide a rich and diverse source of beneficial bacteria. 

Here are some of the most effective natural probiotics:

1. Yogurt: Rich in Lactobacillus and Bifidobacterium, yogurt is one of the best-known natural probiotics. It's important to choose yogurts containing live, active cultures.
2. Kefir: A fermented drink made from milk or water, kefir contains a variety of probiotic and yeast strains, making it an excellent choice for intestinal health.
3. Sauerkraut: Naturally fermented, sauerkraut (fermented cabbage) is rich in Lactobacillus and other beneficial bacteria. It's also rich in fiber, vitamins and minerals.
4. Kimchi: A Korean fermented food made from cabbage and other vegetables, kimchi is an excellent source of probiotics and antioxidants.
5. Miso: A fermented soy-based paste often used in Japanese cuisine, miso is rich in probiotics and contributes to healthy intestinal flora.
6. Kombucha: A fermented tea-based beverage, kombucha contains a variety of beneficial bacterial and yeast strains.
7. Fermented pickles: Pickles fermented in a salt water solution (not vinegar) are a good source of probiotics.
8. Tempeh: A fermented soy-based product, tempeh is rich in probiotics and an excellent source of vegetable protein.

In addition to providing probiotics, these natural foods also offer other health benefits, such as vitamins, minerals and fiber. 

Food supplements

Probiotics are sometimes taken as dietary supplements. 

For athletes, they are taken in courses lasting several weeks, in conjunction with intensive training. In particular, they are used to prepare for a major competition or during sustained physical exercise. It should be noted that the cure should begin 14 days beforehand, in order to have the beneficial effect expected at that time. Typical doses range from¹⁰⁹ to¹⁰¹⁰ micro-organisms per day.

The main probiotic food supplements generally include strains of beneficial bacteria such as Lactobacillus, Bifidobacterium, Streptococcus and Lactococcus.

The benefits of these supplements are as follows:

1. Improved digestive health 
2. Boosting the immune system 
3. Nutrient absorption 
4. Reduced inflammation 
5. Mental health 
6. Infection prevention and treatment

Probiotic food supplements come in a variety of forms, including capsules, powder sachets and liquids. They are often taken before a meal.

Can probiotics be taken all the time?

Taking probiotics is generally considered safe for most people and children. However, long-term use of probiotics is not recommended. Probiotics should be taken in the same way as medication, for a specific period or situation.

In addition, there are a few points to consider:

1. Individual tolerance: some people may experience minor side effects such as bloating or gas when they start taking probiotics. These effects are generally temporary.
2. Specific medical conditions: people with certain health conditions or with a severely weakened immune system should consult a medical specialist before taking probiotics.
3. Variety of strains: it can be beneficial to vary probiotic strains, as different strains offer different health benefits.
4. Balanced diet: it's vital to maintain a balanced diet rich in fiber, as fiber acts as a prebiotic, nourishing the bacteria in the intestine.
5. Lack of long-term data: although probiotics are considered safe, there is a lack of long-term research data on the effects of their continuous consumption over several years.

When should you take probiotics?

As for timing, taking probiotics in the morning on an empty stomach or just before a meal can be beneficial. This allows them to pass more efficiently through the stomach, where acidity is lower, and reach the small and large intestines, where they exert their effects.

Probiotics, effect after how long?

The effects of probiotics may vary according to the individual and his or her medical history. In general, probiotics can begin to show positive effects within a few weeks. Remember, however, that in the case of sports and preparation for a particular high-risk event (busy period, travel, etc.), probiotic supplementation should ideally be taken 14 days beforehand.

Generally speaking, this duration can depend on many factors, including the specific purpose of taking probiotics, the bacterial strain used, the daily dose and the individual's dietary habits.

To find out more :

• What are my calorie requirements for weight gain?
• Are dietary supplements useful for weight gain?
• Weight gain program for ectomorphs
• How much protein do you need to build muscle?
• How many meals should I eat to gain weight?
• 15 recipe ideas for high-calorie homemade gainers
• When should you take your whey for weight training?

Our sources and studies cited: