How Does Your Gut Health Impact Your Muscle Strength?

20 May 2024

A vast population believes muscle strength is the result of physical exercises and following a routine, which is true but what they do not know is gut health affects muscle strength as well. Be it a gym professional or a seasoned trainer, understanding the importance of gut health is the first step to achieving body goals. A healthy gut is essential for the proper functioning of the body and improves gym performance, thereby improving muscle health.

Here, we will discuss some of the most asked questions such as how the gut microbiome impacts muscle strength, which food improves gut health and the relationship between gut health and improved exercising/performance. But before that, let us know what is gut health and why is it important to have a healthy gut.

What Is Gut Health

The gut or the gastrointestinal tract is the largest part of the digestive system which includes the oesophagus, stomach, and small and large intestines. While eating food or drinking water, our body breaks down into multiple nutrients that include proteins, vitamins, fats, carbohydrates, etc. which travel to the digestive tract and are finally absorbed by the body. These nutrients not only fulfil your body’s nutritional intake but also fuel the biological cycle and regulate digestion.

Gut health refers to the health of the digestive system as well as the microorganisms in the system that help in the absorption of food and regulate digestion.

A Healthy Gut Means A Healthy Body

A healthy gut not only invites improved muscle health, but also treats inflammation, boosts the immune system, and improves mental health. Let’s move ahead and explore the effects of gut health!

Relation to The Immune System

When you have a healthy immune system, your body can fight off infections and illnesses. The gut microbiome contains a healthy and large number of immune cells that help in developing the immune system.

Beats Chronic Inflammation

Chronic inflammation is one of the major reasons for multiple diseases such as diabetes, auto-immune diseases and cardiovascular diseases. It is caused by intense exercise and stresses muscles. A healthy gut however reduces inflammation and protects the body from these diseases.

Boosts Mental Health

Gut health is connected to mental health. An improved gut helps boost mood and cures anxiety and depression.

Controls Weight

Muscle building workout helps with weight loss but another factor to consider is healthy gut health. The gut microbiome helps in improving metabolism and provides energy to regulate weight.

Impact Of Gut Microbiome On Muscle Strength

According to experts, gut health has a direct impact on muscle health. While muscle weakness is often considered the result of muscle strain or overexertion, weak gut health is an important factor that plays a major role in weaker muscles. Gastrointestinal issues could lead to hampered or torn muscles.

Gut microbiomes, the microorganisms that are responsible for modulating the digestive system, define muscle strength. From proper nutrition absorption, and regulating immune function to energy production, healthy muscles are a combined result of the three processes. The gut microbiome performs its functions and provides strength to the muscles. It further aids digestion and modulates the food and water that we intake daily.

Utilization of vital nutrients is one of the major contributors to healthy, developed muscles. Without the healthy bacteria present in the gut microbiome, it would be impossible to do so. These bacteria prevent muscle depletion, weakness and fatigue by ensuring proper utilization of nutrients and food absorption.

Improve Your Gut Health With These Food

The most preferable way to keep your gut health fine is to eat foods rich in fibre. Here are the food items that can help in improving your gut health:

Green Vegetables

Green vegetables such as spinach, kale and broccoli contain a bundle of nutrients, vitamins and minerals. These food items help in improving your gut health.

Protein-Rich food

Eating a lot of protein is a great way to boost the health of your gut. Food rich in protein and containing less fat such as chicken can lower the chances of irritable bowel syndrome.

Whole Grains

For a properly functioning gut, you need to consume whole grains. Whole grains are enriched with antioxidants, micronutrients and fibre and act as a prebiotic feeding intestinal bacteria. Consuming whole grains further helps with reduced constipation.

Other food items such as avocado, yoghurt, chia seeds, bananas, olive oil, kiwi, apricots, and more can help you have a healthy and functional gut. In addition to this, you may consume supplements such as MuscleBlaze’s Koshaveda Prash Pro, an elite Ayurvedic formulation that combines the advantages of classic Chyawanprash with potent herbs like Shilajit, and Guduchi Satva, thus aiding digestion.

Best Workout Routine For Muscle Gain

As most of you already know, muscle strength requires muscle-building workout plans and multiple exercises can help strengthen your muscles. Here are the five best workouts that help with muscle strength:

The Classic: Squats

Squats help to lift your back, thighs, and hips. Do the squats by leaning into the almost-seated position and keeping your weight on your heels. Keep pausing and continuing for at least 10 times.

Push-ups

Doing push-ups is the best workout routine to strengthen your chest, arms, and shoulders. You can either do the push-ups on the floor or use a wall for support.

Planks

Planks help in increasing your core strength and are the finest muscle-building workout. You can strengthen your core and lower back when you do planks. If you are a beginner, you can start doing a 30-second plank and increase the duration later.