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Probiotics for Women: Running, Weight Loss, Health!

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Probiotics for women have gained a lot of media attention thanks to folks like Jamie Lee Curtis in her yogurt commercials (tell me someone else still remembers those “gotta go, gotta go, gotta go right now!).

I’m 100% ok with that because I believe it’s an area that can help a lot of runners resolve digestive issues.

BUUUUTTTT that yogurt isn’t really providing enough to actually help your gut, so I want to make sure you’re getting the best probiotic for the most benefits.

Why should you take a probiotic?

Over the last few years as I’ve interviewed many sports nutritionists and RD’s, the one supplement they almost universally agree that people should use: probiotics.

Did you know that digestive issues are on the rise in the US?

Did you know that STRESS is one of the biggest culprits behind digestives issues?

Did you know that 70-80% of your immune health starts in the gut?!!

Benefits of Probiotics

  • Used consistently showed a reduction in runner GI issues (aka trots)
  • Reduce the length of respiratory infections
  • Deliver “good bacteria” to the intestines to balance out all that stuff listed above
  • Mood improvement (extra helpful if we have to miss a run!)
  • Improve nutrient absorption
  • Help maintain blood glucose levels (less sugar crashes)
  • Good gut health is now partially linked to runners being able to more quickly clear lactic acid, which might fight muscle fatigue

Should women take probiotics?

The benefits of a probiotic for women may be more pronounced because we often go through digestive issues related to fluctuations in hormones throughout the month and our lifetime.

So YES. Please add a HIGH QUALITY probiotic to your routine immediately. (see below to understand what you need to look for in a probiotic for it to work)

I’ve written a much longer post on impact of digestive health on our total health from appearance to mood {check it out if you haven’t!}, I won’t recap it here, but it’s a key element of why probiotics for runners are important.

This is a great graphic from Paleo Hacks on the ways your gut being out of whack can be messing with your whole day!gut health issues

What are Probiotics?

Here’s what a probiotic actually is…bacteria.

Your gut consists of 70-80%  bacteria and probiotics are the good bacteria, which we naturally produce. However, through all the things listed above they can get squished down and we want to supplement to give them a boost!

How to choose a probiotic?

Please don’t go buy the cheap one you see or the yogurt with 1 strain…they aren’t doing anything. You’re wasting money and your body is still asking you for help!

✅Previnex is the ONLY one I’ll recommend and take.

  • It has six strains of bacteria – more strains is better to fully recolonize your guy.
  • It has 30 billion CFU – not 1 billion which many cheap brands do…that’s not enough.
  • It’s been clinically tested and the quality can’t be beat.
  • It never makes my stomach feel bad, which sometimes can happen with others that have fillers.
  • It doesn’t need to be refrigerated.
  • It has a proven coating to ensure it actually makes it to your digestives system to do the work.

Want to try it for yourself? I love their line so much, they provided a discount! Use RTTF15 – 15% off a first order!

probiotic strains

How long does it take a probiotic to work?

For some folks the results are going to be within a few days. Simply finding themselves more regular, which means getting out the door for that run easier! But also starting to see changes in skin and mood within a few weeks.

When should I take a probiotic?

Ideally with a high strain does like Previnex, you’ll take one with a morning meal and one with an evening meal. You can absolutely take 2 at once, but you get a bigger bang by spreading it out over two meals. Definitely take them with a meal!

probiotic benefits for women

What foods have probiotics?

Probiotic foods are important as well! However, we don’t always have access to them (or we have a food sensitivity to dairy) and that’s one reason I find the pill so easy.

Probiotic food options:

  • Keifer
  • High quality yogurt
  • Kombucha
  • Sauerkraut
  • Kimchi
  • Sourdough bread (my personal favorite)
  • Bars and snacks that have them added in (like my Vega Sport Powder and Good Belly bars)

The other thing you might notice is that a lot of the above options also have sugar. That’s another reason, I started opting for the pill form.

Can Probiotics Help You Lose Weight?

But can probiotics really help us slim down as is often advertised?

According to a number of studies the answer seems to be yes, if you’re experiencing some digestive issues {most American’s are} then it’s almost 100% going to help.

But, it might not be what happens on the scale. It could be a visual change from a reduction in bloating. The nitty gritty of how a probiotic for weight loss:

  • Food sensitivities cause our bodies to retain water due to inflammation – probiotics are thought to help calm this and thus “debloat” you.
  • Poor digestion from eating bad foods, eating too quickly, too much stress can be aided by probiotics – again if you get things moving through the colon it’s going to “debloat” you.
  • They may help to limit the absorption of excess fat (study) – this is going to help you flush out that excess instead of holding on to all of it.
  • Probiotics may also help to increase your satiety hormone, allowing you to eat less more easily.

How to use Probitotics for Weight Loss?

As with anything, you’ll need to be consistent in your use of probiotics, especially if you have a lot of the risk factors listed above because your gut ratio of good to bad, will quickly tilt back out of alignment.

Again, get the best probiotic for weight loss by choosing one that has everything mentioned above like Previnex.Previnex probiotics reviewBeyond taking a probiotic and digestive enzyme there are some lifestyle changes that can have a big impact as well on your digestion, which can indeed lead to not only BETTER RUNNING, but weight loss when that’s your goal.

  • Chew – Sounds ridiculous every time I say this, but seriously. Stop shoveling in your food and chew.
  • Relax – Checkout this post on 8 ways to overcome the “must do” syndrome and take time to relax
  • Yoga – Many twisting yoga postures are good to help get things moving, checkout these great yoga for runners resources.
  • Eat more fermented foods – sauerkraut, pickles, miso, keifer, kombucha
  • Mindfulness – You can meditate or you could incorporate more mindful running in your routine

What are some ways in which you create healthy digestive habits with your busy schedule?

Other ways to connect with Amanda
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Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

 

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Posted by amanda Categories: food sensitivity, sports nutrition

Reader Interactions

Comments

  1. Sersh says

    January 16, 2017 at 4:34 am

    Hi,

    I’ve been using a Probiotic for many years now, but i only take one a day. How many do you take per day ? Also, I’m looking for a specific one that could maybe help slim my waist. What do you recommend?

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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Amanda Brooks : Run Coach
ANKLE AND FOOT STRENGTH - A lot of questions latel ANKLE AND FOOT STRENGTH - A lot of questions lately about shin splints and while they’re commonly the result of adding too much distance or speed too soon...
🏃‍♀️you can also work on strength, mobility and running technique.

Let’s start with some strength pieces!

⭐️ Plus, these movements are stellar for anyone with ankle pain or needing more lower body strength to hit the trails.⭐️

👇👇
10-12 reps x 2 a day
1️⃣Banded rotation - hitting the peroneal muscles that run along the outside of your lower leg these control ankle movement and foot strength. Better ankles, better stability, less shin pain.

2️⃣Banded turn outs - helping with muscles that control the arch of your foot and prevents knee, ankle and foot from dropping in if the arch isn’t staying strong with each step.

3️⃣Toe raises - we’re really hitting the front of the shins with this. Make it easier with legs closer to wall.

4️⃣Calf raise with ball - calf strength and arch strength happening with the use of the ball, which can again prevent the foot falling inward. Also strong calves absorb impact and spread lower leg load.

5️⃣Foam roll along outside of shin and calves to release tightness from overworked muscles.
///
Have you ever dealt with shin splints or ankle injuries??
EMBRACING A PAUSE🤢🤢 - It’s been a decade s EMBRACING A PAUSE🤢🤢 - It’s been a decade since I’ve been can’t move from the couch sick. I don’t recommend this stomach bug.
|||
In truth, I’ve been thinking I needed to hit pause for a few weeks.

💼 I’m so excited about what’s happening in my business, I’ve been hard charging for the last year.

🏃‍♀️I’m finally enjoying adding in hills and speed and strength, but could tell I needed a big down week... I just didn’t want to.

🥾On vacation or with fam, I’m always sneaking in work and again that’s not entirely bad because I love it.
|||
BUT LIKE AND INJURY, sickness is a reminder to appreciate our health.

🟧I’m not trying to make up the missed workouts.
🟩I’m not guilt tripping over eating Cinnamon Toast Crunch because it was all that would stay down after 30 hours.
🟦I’m not feeling bad for moving a lot of meetings and not responding to nearly any messages.

What reminds you to step back and press pause??

📸from our great trip a few years ago. Those long vacations are my best way of letting go.

#iamwellandgood #loveyourbody #solopreneurlife
GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES:
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
.
Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.

#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
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In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, w WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, write and learn running non-stop. But I still have so many areas I’m working to improve, like trail running!
//
But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
//
An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
//
I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
👇👇
All right, let’s hear it!! Don’t be shy, don’t play down your strengths, own it.
.
.
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#strongwomenlifteachotherup #runtothefinish #communitylove #urbanrunner #runforgood #denver #streetart #runnerstyle #runnerlove #runnerlife
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