$7.95 Flat Rate Shipping within the contiguous USA

Menu
PhysiVāntage®
0
  • SHOP
    • "CRUSH" No-Jitters Pre-Workout
    • SENDURE X® - Pre-Workout & Power Endurance
    • Supercharged Collagen®
    • Weapons-Grade Whey® Protein Complex
    • POWERPLEX™ Plant Protein
    • Creatine Monohydrate (micronized)
    • "FLOW" - Electrolytes & BCAAs
    • REDUX HP™ - Natural Pain Relief & Recovery
    • Mag-ATP Booster
    • Organic Greens Superfood
    • VITALIUM™ Multi-Vitamin
    • SEND BLEND COFFEE
    • The Ultimate Pre-Workout Stack!
    • BULK DISCOUNTS & BUNDLES (Save up to 20%)
    • APPAREL & LOGO BOTTLES
      • "ELEVATE" T-shirt
      • "Sendure X" T-shirt
      • PhysiVāntage® Logo Hat
      • Electric Whisk (handheld)
      • Stainless Steel Bottle with PV Logo
      • Water Bottle with Sendure-X Logo
      • PhysiVāntage Logo T-shirt
      • Women's Logo Tank Top
  • BOOKS
    • Training For Climbing 3rd
    • One Move Too Many
    • Rock Climber's Exercise Guide
    • How To Climb 5.12
    • Maximum Climbing
    • Learning To Climb Indoors
    • Climbology
    • FREE Training eBook Download >>
  • TRAINING
    • Finger Force Testing & Training with Force Board
    • Lattice UK - Training Equipment
      • Lattice "MX Edge" Lift Trainer
      • Lattice "MxEdge SWITCH" Training Board
      • Lattice "Triple" Testing & Training Hangboard
      • Lattice "Heavy Roller" Forearm Trainer
      • Lattice "MEGA Bar" Portable Hangboard
      • Lattice "QUAD" Pinch Block
      • Lattice Lifting/Loading Pin
      • Lattice "Mini Bar" for Warm-Up & Training
      • Lattice MICROS Training Holds "6 Pack"
    • Training Articles
      • The Ultimate Guide to Hangboard Training
      • Campus Training Is Connective Tissue Training
      • Daily Finger Training Protocol
      • 7/3 Hangboard Training Protocol
      • Tendon Training Process Cycle
      • Finger Injury Rehab Video (A2/A4 Pulleys)
      • Core Training Video
    • Training Podcasts
      • Podcasts on Tendon Training and Injury Prevention
      • Personalized Nutrition for Peak Climbing Performance
  • SCIENCE
    • Tendon/Ligament Plasticity
    • Tendon Structure & Muscle Matrix
    • Tendon Adaptations
    • About Tendinopathy (Are You Injured?)
    • Nutrition for Stronger Tendons
    • Introducing Supercharged Collagen!
    • Research References
    • Podcasts on Tendon Training and Injury Prevention
    • Latest Collagen Research Impresses!
  • PRO TEAM
    • Pro Athlete Team
    • Masters Athlete Team
    • Pro Ninja Team
    • Coach & Clinician Team
    • Matt Fultz Profile
    • Justin Salas Profile
    • Become an Ambassador
  • BLOG POSTS
    • TRAINING AND NUTRITIONAL INFLUENCE ON ATHLETE INJURY RISK AND CONNECTIVE TISSUE ADAPTATIONS
    • Training & Nutrition for Developing Stronger Tendons
    • LATEST COLLAGEN RESEARCH!
    • ANNIE SANDERS MAKES HER DEBUT ON THE ADULT CLIMBING CIRCUIT AT 15 YEARS OLD!
    • Climbing Injuries Podcast - Causes, Rehab, & Prevention
    • The 8 Superpowers of the Best Climbers
    • CAMERON HÖRST DECLARES "MARTIAL LAW" (5.15A)
    • Daniel Woods Establishes America's First V17
    • Thirty-Six 5.14 Ascents in 7 Months!
    • Three 5.15s in 2020 by Jonathan Siegrist
  • ABOUT US
    • About PhysiVāntage®
    • Our Founder
    • Medical Advisory Board
    • Quality, Transparency, and Trust
    • Charities We Support
    • How PhysiVāntage Helps YOU!
    • Supplement Users Guide
    • Science-Based Supplements
    • Mission Statement & Beliefs
    • Climbing Business Journal PV Feature
    • F.A.Q.
    • CONTACT INFO
    • European Sales
  • Sign in
  • Your Cart is Empty
PhysiVāntage®
  • SHOP
    • "CRUSH" No-Jitters Pre-Workout
    • SENDURE X® - Pre-Workout & Power Endurance
    • Supercharged Collagen®
    • Weapons-Grade Whey® Protein Complex
    • POWERPLEX™ Plant Protein
    • Creatine Monohydrate (micronized)
    • "FLOW" - Electrolytes & BCAAs
    • REDUX HP™ - Natural Pain Relief & Recovery
    • Mag-ATP Booster
    • Organic Greens Superfood
    • VITALIUM™ Multi-Vitamin
    • SEND BLEND COFFEE
    • The Ultimate Pre-Workout Stack!
    • BULK DISCOUNTS & BUNDLES (Save up to 20%)
    • APPAREL & LOGO BOTTLES
    • "ELEVATE" T-shirt
    • "Sendure X" T-shirt
    • PhysiVāntage® Logo Hat
    • Electric Whisk (handheld)
    • Stainless Steel Bottle with PV Logo
    • Water Bottle with Sendure-X Logo
    • PhysiVāntage Logo T-shirt
    • Women's Logo Tank Top
  • BOOKS
    • Training For Climbing 3rd
    • One Move Too Many
    • Rock Climber's Exercise Guide
    • How To Climb 5.12
    • Maximum Climbing
    • Learning To Climb Indoors
    • Climbology
    • FREE Training eBook Download >>
  • TRAINING
    • Finger Force Testing & Training with Force Board
    • Lattice UK - Training Equipment
    • Lattice "MX Edge" Lift Trainer
    • Lattice "MxEdge SWITCH" Training Board
    • Lattice "Triple" Testing & Training Hangboard
    • Lattice "Heavy Roller" Forearm Trainer
    • Lattice "MEGA Bar" Portable Hangboard
    • Lattice "QUAD" Pinch Block
    • Lattice Lifting/Loading Pin
    • Lattice "Mini Bar" for Warm-Up & Training
    • Lattice MICROS Training Holds "6 Pack"
    • Training Articles
    • The Ultimate Guide to Hangboard Training
    • Campus Training Is Connective Tissue Training
    • Daily Finger Training Protocol
    • 7/3 Hangboard Training Protocol
    • Tendon Training Process Cycle
    • Finger Injury Rehab Video (A2/A4 Pulleys)
    • Core Training Video
    • Training Podcasts
    • Podcasts on Tendon Training and Injury Prevention
    • Personalized Nutrition for Peak Climbing Performance
  • SCIENCE
    • Tendon/Ligament Plasticity
    • Tendon Structure & Muscle Matrix
    • Tendon Adaptations
    • About Tendinopathy (Are You Injured?)
    • Nutrition for Stronger Tendons
    • Introducing Supercharged Collagen!
    • Research References
    • Podcasts on Tendon Training and Injury Prevention
    • Latest Collagen Research Impresses!
  • PRO TEAM
    • Pro Athlete Team
    • Masters Athlete Team
    • Pro Ninja Team
    • Coach & Clinician Team
    • Matt Fultz Profile
    • Justin Salas Profile
    • Become an Ambassador
  • BLOG POSTS
    • TRAINING AND NUTRITIONAL INFLUENCE ON ATHLETE INJURY RISK AND CONNECTIVE TISSUE ADAPTATIONS
    • Training & Nutrition for Developing Stronger Tendons
    • LATEST COLLAGEN RESEARCH!
    • ANNIE SANDERS MAKES HER DEBUT ON THE ADULT CLIMBING CIRCUIT AT 15 YEARS OLD!
    • Climbing Injuries Podcast - Causes, Rehab, & Prevention
    • The 8 Superpowers of the Best Climbers
    • CAMERON HÖRST DECLARES "MARTIAL LAW" (5.15A)
    • Daniel Woods Establishes America's First V17
    • Thirty-Six 5.14 Ascents in 7 Months!
    • Three 5.15s in 2020 by Jonathan Siegrist
  • ABOUT US
    • About PhysiVāntage®
    • Our Founder
    • Medical Advisory Board
    • Quality, Transparency, and Trust
    • Charities We Support
    • How PhysiVāntage Helps YOU!
    • Supplement Users Guide
    • Science-Based Supplements
    • Mission Statement & Beliefs
    • Climbing Business Journal PV Feature
    • F.A.Q.
    • CONTACT INFO
    • European Sales
  • 0 0

How Gut Health Can Impact Your Performance

October 03, 2023

(Registered Dietician and PhysiVantage Pro, Amity Warme, shares with us an introduction to the science of gut health and performance.)

Athletes know that digestion plays a crucial role in how well they’re able to perform. There’s nothing like an upset stomach to blow up your best efforts. Your GI tract is also directly responsible for turning the food you eat into energy that the body can use for fuel. The better that system functions, the more energy your body can access and the faster it can send that energy to your hardworking organs, muscles, and tissues. But did you know that gut health also has an impact on your mental health?

Yep, millions of nerves connect the gut to the brain. Neurotransmitters like serotonin travel across those pathways and send messages concerning mood, mental capacity, and pain management—all essential components of athletic performance (not to mention everyday life).

Let’s start with some definitions:

  • Gut: The gastrointestinal (GI) tract which includes all organs involved in digesting, absorbing, and metabolizing food to supply the body with the nutrients it needs to operate
  • Gut microbiome: The collection of microbes (bacteria, fungi, and viruses) that naturally occur in the GI tract. There are roughly 1000 different species of bacteria in the human gut. Each species plays a different role and together function as an extra organ that contributes to your overall health.
  • Gut health: The species, diversity, function, and balance of the gut microbiome. Certain ‘good guy’ species contribute to better overall function whereas other ‘bad guy’ species can cause negative harm. Ideally, the bacteria throughout the GI tract are working synergistically to allow your body to thrive.

Why is gut health important for overall health?

  • Digestion: Bacteria in the gut help break down the food we eat and turn it into nutrients that your body can use for growth, repair, energy, and many other functions
  • GI discomfort and disease: Too many of the ‘bad guys’ can contribute to GI issues such as:
    • Crohn’s disease
    • Ulcerative colitis
    • Irritable bowel syndrome

This is due to the gas and other chemicals produced by the bacteria which contribute to the symptoms of intestinal discomfort like bloating, cramps, and abdominal pain.

  • Immune system: The gut microbiome helps regulate how your body responds to infection by communicating with immune cells.
  • Weight regulation: An imbalance of ‘good guys’ and ‘bad guys' can contribute to obesity. 
  • Blood glucose regulation: The gut microbiome helps regulate blood sugar which impacts the risk of Type 1 and Type 2 Diabetes
  • Brain health and mood: Certain species of bacteria help with production of chemicals called neurotransmitters that play a role in brain function. For example, serotonin is an antidepressant neurotransmitter that is mostly made in the gut. Additionally, the gut is connected to the brain through millions of nerves. The gut microbiome affects brain health by helping control messages that are sent to the brain through these nerves. Studies have shown that people with various psychological disorders have a different gut microbiome profile as compared to the gut of people without these disorders.
  • Cholesterol and heart health: The gut microbiome plays a role in promoting ‘good’ HDL cholesterol versus the ‘bad’ LDL cholesterol that builds up inside of arteries. Certain ‘bad guys’ in the gut may also contribute to heart disease by producing a chemical called TMAO which further contributes to blocked arteries and thus heart attack or stroke.

  • How does gut health impact performance?

  • Energy production: Exercise requires sufficient energy availability. Too little energy significantly impacts your ability to train and perform. A healthy gut microbiome contributes to energy supply by breaking down foods into short-chain fatty acids (SCFAs). These SCFAs contribute to the creation of glucose that is used for energy during exercise.
  • Nutrient absorption and utilization: A healthy gut helps break down the foods you eat into components your body can absorb and turn into fuel for your activity.
  • Inflammation: Gut bacteria also play a role in reducing inflammation which is critical for recovery. Exercise causes microtears in your muscles which results in inflammation. While some inflammation is necessary for growth and recovery, too much can be detrimental to the immune system. The SCFAs produced by a healthy gut can help reduce excess inflammation by reducing gut permeability and inhibiting the release of cytokines (a pro-inflammatory molecule). 
  • Minimizing illness: Improving in your sport requires more time spent practicing and performing. Illness can lead to missed practice time or competitions. As discussed previously, the gut microbiome plays a big role in immune function and preventing infection.
  • Brain power and mood: A happy athlete is a successful athlete. The gut microbiome communicates with your brain via the vagus nerve and plays a major role in mood and mental capacity. A healthy gut contributes to mental clarity, attitude, and pain threshold.
  • Improve sleep: Quality sleep is one of the most important things you can do for your athletic performance and a healthy gut can contribute to a good night’s rest. The gut microbiome helps create neurotransmitters called serotonin and dopamine which are involved in the regulation of sleep. Microbiome diversity has been shown to positively impact sleep efficiency and total sleep time. 
  • Body composition: Many researchers believe a healthy gut microbiome plays a role alongside diet and exercise in helping achieve and maintain physical fitness, muscle growth and repair, and optimal body composition for sport.

  • What can you do to improve your gut health?

    Gut health is impacted by a wide variety of factors. Generally, a higher microbiome diversity is considered healthier. Specifically, a wide variety of Bifidobacteria and Lactobacillus are beneficial for gut health. Age, exercise, environment, stress, medications, and diet all play a role in the diversity and makeup of your gut microbiome.

    Guidelines for good gut health:

  • Eat a diverse range of foods: A diverse diet contributes to a diverse gut microbiome and a diverse array of health benefits.
  • Increase plant-based foods: fruits, vegetables, legumes, and whole grains are high in fiber and micronutrients. Your body can’t digest many of these fibers but the ‘good guys’ in your gut can. They act as prebiotics which ‘feed’ the good bacteria and stimulate their growth and function. Foods high in prebiotics include:
          • Asparagus
          • Raspberries
          • Swiss chard
          • Parsnips
          • Chickpeas
          • Onion
          • Garlic
          • Oats
          • Physivantage Greens!
  • Include fermented foods: Fermented foods act as a natural probiotic and help replenish the ‘good guys’ in the gut. Examples include:
          • Yogurt
          • Kimchi
          • Sauerkraut
          • Kefir
          • Kombucha
          • Tempeh
          • Miso
  • Choose foods rich in polyphenols: Polyphenols are plant compounds that confer many health benefits. Human cells can’t digest many polyphenols, so they are broken down and digested by ‘good guys’ in the gut. Examples include:
          • Cocoa and dark chocolate
          • Green tea
          • Almonds
          • Berries
          • Broccoli
          • PhysiVāntage Greens!
        • Probiotic supplements: Studies have shown that probiotic supplements have little effect on a healthy gut microbiome but may be beneficial in restoring the microbiome to a healthy state after it has been compromised. For example, after taking antibiotics.
        • Breastfeed for at least six months: Breastfeeding helps an infant develop a healthy microbiome.
  • Exercise: Research has shown moderate exercise to be beneficial to the gut by helping minimize gut permeability and inflammation.

  • Pro Tip: Boost your gut health with PhysiVāntage Greens! Get your daily dose of prebiotics and probiotics, fiber, and polyphenols in one easy serving to support a healthy gut microbiome. 

    Learn More About Amity Warme | Reach Out to Work with Her
    ________________________

    Research References

    https://www.frontiersin.org/articles/10.3389/fnut.2023.1207543/ful

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9734205/.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9734205/

    https://www.healthline.com/nutrition/gut-microbiome-and-health#TOC_TITLE_HDR_10

    https://www.healthline.com/nutrition/improve-gut-bacteria#TOC_TITLE_HDR_9

    https://perfectsports.com/why-good-gut-health-is-critical-for-athletes/#:~:text=For%20athletes%20specifically%2C%20a%20healthy,and%20accelerate%20recovery%20%5B9%5D.

    https://www.niehs.nih.gov/health/topics/science/microbiome/index.cfm#:~:text=The%20microbiome%20is%20the%20collection,to%20human%20health%20and%20wellness.

    https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body 

    https://www.hsph.harvard.edu/nutritionsource/microbiome/

    • Share:


    Also in Articles

    Latest Collagen Research Impresses!
    Latest Collagen Research Impresses!

    June 10, 2025

    Read More

    Are NSAIDs Hurting Your Training & Performance?
    Are NSAIDs Hurting Your Training & Performance?

    June 05, 2025

    Read More

    Why Top Doctors & Physiotherapists Recommend Collagen
    Why Top Doctors & Physiotherapists Recommend Collagen

    June 04, 2025

    Read More

    Follow

    Tag @PhysiVāntage in your social media posts!

    • Become an Ambassador!
    • Shipping Info
    • Refund Policy
    • 20% Discount for Military & First Responders!
    • FAQ
    • Medical Advisory Board
    • Quality & Trust
    • European Sales
    • Pro Deal Purchases
    • Search
    • Affiliate Program
    • Privacy Policy
    • Terms & Conditions
    • Gift Cards

    © 2025 PhysiVāntage®. Training For Climbing, LLC | 717-394-1678
    Powered by Shopify

    American Express Diners Club Discover JCB Mastercard PayPal Venmo Visa
    ★ Reviews

    Let customers speak for us

    1234 reviews
    Write a review
    93%
    (1149)
    5%
    (63)
    1%
    (14)
    1%
    (7)
    0%
    (1)
    1164
    J
    SENDURE-X® - Pre-Workout & Peak Performance (Boost Power-Endurance & Stamina) - NSF Sport Certified!
    Jessie Graff

    SENDURE-X® - Pre-Workout & Peak Performance (Boost Power-Endurance & Stamina) - NSF Sport Certified!

    N
    SUPERCHARGED COLLAGEN® (Connective Tissue, Skin & Joint Support)
    Noah Swanson

    Just starting to use it, but it seems to be working great! I love that the website has the science and sources behind it!

    A
    "ELEVATE" T-shirt
    Andrew McClung
    Great shirt!

    The shirt looks super cool and presents the brand really well! It’s also comfortable and allows good air flow which I like!

    K
    POWERPLEX™ Plant-Based Protein and Collagen Alternative (2 lbs)
    Knute Gundersen

    POWERPLEX™ Plant-Based Protein and Collagen Alternative (2 lbs)

    C
    "FLOW" Electrolyte Powder (with 300mg of Potassium & Plant-Based BCAAs)
    Craig Demartino
    Hot weather winning

    Tried Flow drink mix while running climbing clinics in Guam — 95° and 100% humidity every day. I was sweating nonstop, but Flow kept me hydrated and feeling good.
    Even better? I actually wanted to drink it — which never happens in that kind of heat.
    Highly recommend if you’re training or working hard in tough conditions. 💦💪 #StayHydrated #FlowFuel.

    123