YOUR GUT & YOUR GAME
Exploring the Microbiome–Performance Link for Kids, Adults & Seniors
When we think about athletic performance and everyday well-being, we tend to focus on muscles, hydration, sleep, and mental toughness. But an unexpected player is gaining attention among scientists and trainers: your gut microbiome—the trillions of bacteria living in your digestive tract. And whether you’re a young athlete, an active adult, or a senior aiming to stay strong and energized, your gut may be just as important as your muscles or your mindset.
Why Your Microbiome Matters
Your microbiome influences:
Energy levels
Digestion and nutrient absorption
Inflammation and soreness
Immunity
Mood and focus
Recovery after activity
For athletes—and anyone who wants to feel and function better—a healthy gut can improve endurance, reduce GI distress, sharpen focus, and support overall resilience.
FOR EVERYONE: THE FOUNDATION
Performance-Boosting Bacteria
Elite athletes have been found to harbor higher levels of certain bacteria such as Veillonella, which metabolize lactate and turn it into extra energy. Other beneficial microbes lower inflammation, help build a stronger gut lining, and improve blood sugar control.
These advantages aren’t limited to pros. Anyone can build a stronger microbiome through daily habits.
What to Eat to Strengthen Your Microbiome
1. Prebiotic-Rich Foods (the food your good bacteria love):
Oats
Peanut butter
Berries
Bananas
Whole grains
Beans
Onions & garlic
Sweet potatoes
2. Fermented Foods (add more good bacteria):
Yogurt
Greek yogurt
Kefir
Sauerkraut
Kimchi
Miso
Kombucha
3. Anti-Inflammatory Foods:
Salmon
Tuna
Leafy greens
Nuts & seeds
Olive oil
Colorful fruits (blueberries, oranges, cherries)
Lifestyle Habits That Protect Your Gut
Sleep: Aim for 7–9 hours
Hydration: Keeps digestion and gut lining strong
Stress control: Deep breathing, light movement, time outdoors
Limit processed foods: Reduces inflammation
KIDS: BUILDING A HEALTHY GUT EARLY
Children’s microbiomes are still developing, which means their gut health responds quickly to habits—good or bad. And for young athletes, a healthy gut supports growth, immunity, and energy.
Why Gut Health Matters for Kids
Fewer stomach aches and GI issues
Better focus in school and sports
More consistent energy levels
Stronger immunity during the school year
Improved nutrient absorption during growth spurts
Kid-Friendly Gut-Boosting Foods
Yogurt with berries
Oatmeal with banana
Whole-grain toast with peanut butter
Apples, pears, and strawberries
Carrot sticks with hummus
Whole-grain crackers
Easy fermented options like kefir smoothies
Tips for Parents & Coaches
Keep snacks simple before games: banana, granola bar, low-fat yogurt
Avoid heavy, greasy foods right before activity
Encourage water over sugary drinks
Add one fiber-rich fruit or veggie per day
Allow kids to explore new foods—diversity helps their microbes grow
Red Flags to Watch
Frequent stomach pain
Bloating after meals
Low energy or irritability
Chronic constipation
These may signal an imbalanced gut or dietary gaps.
SENIORS: GUT HEALTH FOR LONGEVITY, ENERGY & MOBILITY
As we age, the composition of our microbiome naturally shifts. Seniors often experience decreased microbial diversity, slower digestion, and greater inflammation. But the right habits can restore balance and dramatically improve quality of life.
Why Gut Health Matters for Seniors
Better nutrient absorption (critical for protein & vitamins)
Stronger immune system
Improved cognitive function through the gut–brain axis
Reduced inflammation in joints and muscles
More stable blood sugar and energy levels
Lower risk of constipation and digestive discomfort
Senior-Friendly Gut-Boosting Foods
Greek yogurt or kefir (high protein)
Oatmeal or high-fiber cereals
Soft fruits (berries, ripe bananas, cooked apples)
Cooked vegetables (easier on digestion)
Salmon, trout, chia seeds (omega-3s for inflammation)
Warm soups with beans or lentils
Lifestyle Recommendations for Seniors
Stay hydrated—dehydration slows digestion and affects microbiome balance
Aim for gentle daily movement: walking, stretching, tai chi
Prioritize sleep routines—poor sleep disrupts gut bacteria
Add probiotics only if recommended by a clinician
Avoid excessive NSAIDs (they can disrupt gut lining)
Increase fiber slowly to avoid bloating
Warning Signs That May Require Medical Input
Unexplained weight loss
Severe constipation or diarrhea
Sudden appetite changes
Chronic bloating
These can indicate gut imbalance or underlying medical issues.
THE BOTTOM LINE: YOUR GUT IS PART OF YOUR TEAM
Whether you’re a kid learning to play the game, an adult pushing for peak performance, or a senior staying active and independent, your microbiome is working behind the scenes to support your body and your brain.
Feed it well. Protect it. Treat it like a teammate.
Because when your gut is healthy—your whole game gets better.
