Are fermented foods a performance enhancer?

Fads come and go, but fermented foods have been around for centuries. And, while research has begun on their positive impact on health, the question remains as to whether they can help athletes perform better. Let's investigate.

What is fermentation?

Fermentation is an ancient method of food preservation where microorganisms (such as yeast or bacteria) convert carbohydrates into alcohol or acids. It is this alcohol or acid that preserves food and gives fermented foods their tart flavor. The fermentation process also encourages the growth of beneficial bacteria (probiotics), which have been praised for their health benefits.

Most whole foods can be fermented. Think vegetables, fruits, grains, dairy, meat, fish, eggs, whole grains, nuts and seeds. Some popular fermented foods that are readily available at your local grocery store include:

• Yogurt
• Sour dough
• Kombucha
• Sauerkraut
• Miso
• Cheese
• Kefir
• Kimchi
• Tempeh
• Wine, beer and cider

Are fermented foods healthy?

Research on fermented foods and their health benefits is still relatively new, considering fermented foods have been eaten for generations. There is now evidence that regular consumption of fermented foods can reduce the risk of diabetes and heart disease and improve the digestive and immune systems. These benefits may be due to their antioxidant, anti-microbial, anti-fungal and anti-inflammatory properties. Interestingly, the fermentation process can also change the availability of nutrients in food to make it more nutritious. For example, increase the availability of vitamin B12 in vegetables (great news for vegetarians and vegans).

The biggest benefit of fermented foods, however, seems to come from their probiotics. Probiotics are “good” bacteria that help strengthen the gut microbiome, create a healthy mix of bacteria and strengthen the gut walls. Fermented foods with live bacteria like yogurt, kefir, kimchi and sauerkraut are very effective when it comes to improving the gut microbiome.

Can fermented foods improve performance?

Athletes often have low immune systems due to inflammation and fatigue caused by training. For athletes in this situation, it is possible that probiotics associated with fermented foods can help support the immune system, leading to less illness, fewer days of cycling and therefore consistent training.

However, research in this area has recently emerged. In fact, a systematic review published in 2007 by Current Reports in Sports Medicine found no studies looking at the effect of fermented foods or probiotics on athletes. A review conducted only 12 years later and published in Nutritious food he showed that things change quickly. This review includes the first 20 studies that investigated the use of probiotics in sports. The authors of the review concluded that athletes may benefit from the use of probiotics. The authors found that eating this in multi-grain pouches or fermented foods showed better results in reducing upper respiratory and gastro-intestinal symptoms. They also noted the potential role of certain probiotic strains in recovery but preceded all of these results by commenting on the need for more comprehensive research.

The International Society of Sports Nutrition also focused on the topic of probiotics in 2019 in a position statement. Although not directly related to fermented foods, the site said probiotic supplementation has been shown to promote a healthy immune response. Specifically, in athletes, certain types of probiotics can reduce the number of episodes, severity and duration of upper respiratory infections.

Is there anything wrong?

Fermented foods are considered safe for most people if prepared properly. However, due to the high content of probiotics, there may be a temporary increase in gas and bloating, especially after eating fermented foods that are also high in fiber, such as kimchi or sauerkraut.

It's also important to note that some commercially available fermented foods may have high levels of sugar, salt and fat, so be sure to read the label to make healthy choices.

Finally, if you are fermenting at home, follow the recipe closely. Incorrect temperatures, fermentation times or unsanitary equipment can make it unsafe to eat.

The main point?

There is a lot of research to be done on athletes to really get this topic right, so watch this space for more. But in the meantime, if fermented foods are prepared safely, they are worth eating regularly. They can support gut and immune health, which means more days on the bike and less in the sick bed. If you want to know more about how to include fermented foods, see a Certified Sports Nutritionist for expert advice.

Quick tips to include fermented foods every day

• Choose natural yogurt as a snack or added to breakfast cereal.
• Change the drink from the usual drink and make kombucha.
• Add kimchi or sauerkraut as a side to your next main meal.
• Swap out red meat or chicken for tempeh in your next stir-fry.
• Choose sourdough instead of regular bread for your everyday sandwich.