Author: Chris Wormald
We all want to perform at our best. We also struggle to avoid eating foods that taste delicious at the time and then leave us bloated or worse after – can you say McFlurry! But there’s some amazing foods that actually make things better. Like Sourdough. It impacts digestion, energy metabolism, and nutrient absorption. Here's how sourdough consumption may affect athletic performance:
- Improved Digestion: Sourdough bread undergoes a natural fermentation process that breaks down complex carbohydrates and gluten proteins, making them easier to digest. For athletes, this can translate to reduced gastrointestinal discomfort during exercise, allowing for better absorption of nutrients and improved performance.
- Enhanced Energy Metabolism: Sourdough bread provides a slow and steady release of carbohydrates, thanks to its lower glycemic index compared to bread made with commercial yeast. This sustained energy release can help athletes maintain stable blood sugar levels and avoid energy crashes during prolonged physical activity, supporting endurance and performance.
- Balanced Gut Microbiome: The fermentation process used to make sourdough bread promotes the growth of beneficial bacteria in the gut, contributing to a healthy and diverse gut microbiome. A balanced gut microbiome is linked to better digestion, immune function, and overall health, which can indirectly support athletic performance.
- Nutrient Absorption: Sourdough fermentation improves the bioavailability of certain nutrients, such as iron, zinc, and magnesium, by reducing the phytic acid content in grains. Adequate intake of these nutrients is essential for optimal athletic performance, as they play key roles in energy production, muscle function, and recovery.
- Reduced Inflammation: Chronic inflammation can impair athletic performance and delay recovery from intense exercise. Some research suggests that sourdough fermentation may lead to the production of anti-inflammatory compounds, which can help reduce inflammation in the body. By consuming sourdough bread as part of a balanced diet, athletes may support their body's natural anti-inflammatory mechanisms and promote faster recovery.
- Support for Immune Function: Intense exercise can temporarily suppress the immune system, increasing the risk of infections and illness, which can hinder athletic performance. The gut microbiome plays a critical role in immune function, and promoting a healthy gut microbiome through sourdough consumption may help support immune resilience in athletes.
Individual responses to sourdough consumption may vary, and athletes should consider personal dietary preferences, and overall nutritional needs when incorporating sourdough into their diets. Additionally, sourdough bread should be part of a well-rounded diet that includes a variety of nutrient-dense foods to support optimal athletic performance and overall health.
For Further Reading
Triathlete - All Carbs Aren’t Created Equal—Here Are 5 Healthy Bread Options
The Ultimate Guide to Sourdough - All things Sourdough
