Probiotics after Antibiotics and Its effect on Muscle Gains

Probiotics after Antibiotics and Its effect on Muscle Gains

Image result for probioticsCommon Question:

If I eat yogurt do I still need to take a probiotic supplement?

  • Yes, yogurt usually contains 1billion and with only a few strains. 
  • Probiotic capsule can have 30-150 billion and many different strains.
  • If you can digest dairy easily and don’t find it to be inflammatory, incorporating yogurt with probiotics can be a good addition.
  • If you choose to add in yogurt, using kefir because it has 3x the amount of probiotics in regular yogurt. (see chart bellow)
  • For people who have a hard time with yogurt, try adding in kimchi to your diet. It’s also a similar source of probiotics and is great in a stir fry. 
  • Eating yogurt, kimchi or fermented foods can still be done while you’re on probiotics. Its important to keep them at least 4hrs away from when you the antibiotic. (this can be further discussed with your doctor based on your medication and dosage)

Image result for yogurt vs kefir

 

How do I know what type to buy for my issues?

Type Dosage  NOTES 
Post Antibiotics  lactobcillus +

bifidobacterium

150 BILLION  Split into doses (75) 1 in the morning and 1 in the evening

25 Billion for during antibiotics, minimum of 4h away from when you take the antibiotic.

Stay Healthy  lactobcillus +

bifidobacterium

25-100 BILLION  Can split into morning and evening. 
Bloated/ Constipated  lactobacillus acidophilus or 

lactobacillus casei

75-100 BILLION  Take in the morning 
Diareaha  saccharomyces

boulardii

50-75 Take in the morning or split into multiple small doses (3x a day) 
Anxiety  lactobacillus plantarum and

bifidobacterium bifi0dum,

10 BILLION  Slowly go up each week until your at 30-50 Billion (maintenance) 

What you may not know about probiotics:

  • Make sure to keep them refrigerated, heat can kill the living organism
  • Taking probiotics at night can keep some people awake at night. Keep this in mind, try taking half the dose at night on a weekend. 
  • Probiotics don’t stay in your stomach, however they can eventually flush out the bad bacteria. This is why taking probiotics both morning and evening is beneficial for constant replenishment of good bacteria. 
  • You can’t really take too much probiotics. If you do, you will most likely get bloated and poop it out. However, it wont be a comfortable experience. 

 

Probiotics don’t work for me!

People forget that each persons microbiome is different. Which also means, we each need different strains and doses of different ones. What works for your partner may not work for you and vice versa. Try different brands to find the one that works best for you! Also, don’t be afraid to switch up your probiotics every couple of months, adding in new strains is good for repopulating your microbiome.

Its also important to remember that probiotics NEED prebiotics. Your body needs food for it to bind onto. Prebiotic foods are items such as  asparagus, garlic, onions, bananas. 

READ THE BOTTLE:

Some brands require you to take it with food and some don’t. If the probiotic is coated usually you can take it with out food. The stomach is very acidic and needs either food or coating for it to not get broken down before it has time to do its job. 

DON’T FORGET

Having a healthy gut flora also impacts protein absorption. If your body can’t break down and absorb food properly then that means fewer muscle gains!!! Also a body that’s constantly in an inflammatory state do to an unhealthy gut flora is more likely to store fat and be slower to recover between workouts.

 

 

Image result for probiotics chart

 

https://www.womenshealthmag.com/health/a19902426/know-before-taking-probiotics/

https://medicalxpress.com/news/2018-11-probiotics-youre-antibiotics.html

https://www.healthline.com/health-news/should-you-take-a-probiotic-while-taking-an-antibiotic#What-a-new-study-found

https://www.cnn.com/2018/11/27/health/probiotics-antibiotics-partner/index.html

Probiotics; are they worth considering for IBS?

http://mindofthemother.blogspot.com/2012/01/yogurt-vs-kefir.html

 

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