A glass of kefir per day increases muscle strength and endurance
A glass of kefir per day increases muscle strength and endurance. At least, in the lab mice with which researchers from the National Taiwan Sport University conducted a notable experiment.
The researchers divided a group of mice into 4 groups. The researchers gave a control group a dose of glucose every day for 4 weeks, while 3 other groups received a portion of kefir every day.
If the mice in the experimental groups had been adult humans, the researchers would have given them about 120 [KF-1X], 240 [KF-2X] or 600 milliliters per day [KF-5X] daily.
The investigation was paid for by the Taiwanese government and the also Taiwanese SynbioTech Incorporation. [synbiotech.com] SynbioTech is a producer of probiotics.
After the supplementation period, the researchers determined how much strength the mice could develop with their claws, and how long they could continue to swim. Supplementation with kefir improved both performances.
The amount of kefir did not seem to matter that much. This was also the case with the other parameters that the researchers looked at.
In a test in which the researchers had the mice swim for 10 minutes, kefir was found to inhibit the increase in the amount of ammonia and lactic acid. You can see that above. The increase of ammonia and lactic acid in the blood during and after exercise cause the sensation of exercise-related fatigue.
Supplementation with kefir increased the amount of glycogen in the muscles and liver, see below. Cells can quickly convert glycogen into energy
In another test, the researchers had the test animals swim for an hour and a half. As a result, as you would expect, in the blood of the mice the concentration of degraded protein [blood urea nitrogen] and creatine kinase increased. Supplementation with kefir reduced that increase, which suggests that kefir supplementation reduced muscle breakdown.
Supplementation with kefir changed the microflora of the mice: the ratio Firmicutes / Bacteroidetes became smaller. In a way that the researchers do not understand, this shift may have played a role in the performance enhancement by kefir supplementation.
"In the present study, we found that four weeks of kefir supplementation provided the potential to modulate the gut microbiota and yielded anti-fatigue activity by lowering [...] creatine kinase levels, thereby increasing the exercise performance and improving the forelimb grip strength and the swimming time to exhaustion in mice", summarize the researchers. "Therefore, kefir might be useful in reducing physical fatigue."
"In the future, the molecular mechanism and clinical trial of kefir involved in anti-fatigue should be investigated."
Nutrients. 2018 Jul 4;10(7).
Athletes get more out of proteins with probiotics 02.02.2017
Lactobacillus plantarum TWK10, the probiotic in Superman's belly 02.12.2016
Animal study: probiotic Lactobacillus reuteri ATCC 6475 boosts testosterone synthesis 04.02.2014
Chlorella increases the effect of interval training
If athletes use a few grams of Chlorella every day, their workouts may result in a greater increase in endurance than if those same athletes would not use Chlorella. Animal data.
Cactus juice makes you fitter
The fruits of Opuntia ficus-indica, a cactus that grows in all dry areas where it does not freeze in the winter, are not only edible, but are also packed with interesting bioactive substances. If you drink 150 milliliters of juice from this plant every day, you become fitter and faster.
Curcumin enhances the effect of running on muscle cells
Intensive exercise makes your muscle cells function at a higher level. They will repair themselves better and protect themselves better against damage, generate more energy and absorb more glucose from the blood. Supplementation with a large dose of curcumin may enhance these effects.