Gut health was not something people really discussed when I began my athletic bodybuilding journey over 25 years ago, but today, the subject is grabbing headlines.
It is undeniable that optimizing gut health dramatically enhances your capacity to perform at a higher level, sustain stable energy levels, regulate appetite effectively, build muscle faster, recover quicker, and elevate immunity. Still, many folks in the bodybuilding and athletics world don’t prioritize it. Here’s why a healthy gut is a must for muscle growth and performance gains.
What is Gut Health, Really?
“Gut health” is one of the many phrases thrown around the health industry that’s used so often and in so many different ways that you might not be sure what it really means.
To me, gut health encompasses:
- The balance of the gut microbiome
- The levels of inflammation within the GI tract
- The ability of your digestive system to break down foods efficiently
- The resilience of your immune system
Understanding the factors that contribute to a healthy gut will help you better support your system and ultimately accelerate your muscle and performance gains.
Common Issues with Gut Health
Throughout my years as a coach, I’ve found that gut issues are a common roadblock, often quashing clients’ ability to progress.
The status of our gut health is impacted by many, many variables, including:
- Food quality
- Sensitivities to foods like dairy and gluten
- Cooking methods (such as using inflammatory vegetable oils)
- Caffeine consumption
- Artificial sweeteners (this is why my supplement brand, Unmatched, is completely free of artificial sweeteners, colors, and dyes)
- Excess sugar
- Antibiotic and medication use
All of these factors have the potential to impact the balance of the “good bacteria” within the gut microbiome and influence inflammation levels. Often, these imbalances expose themselves through symptoms like digestive discomfort, brain chemical imbalances, bloating, fatigue, and significant water retention.
People with gut issues often also experience immune system suppression, since between 70 and 80 percent of the immune system resides within the gut. As such, if you’re battling digestive issues, chances are your immune system is also compromised. To optimize your potential to build muscle and perform at your highest level, you want a robust immune system, which makes gut health incredibly relevant.
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The great news is that, for most people, optimizing gut health comes down to lifestyle choices, which means it is often well within your control.
How Optimal Gut Health Makes For Faster Progress
Before I share my blueprint for optimal gut health, it’s imperative you understand why gut health is mission critical for building muscle and elevating performance. To my mind, there are three key ways in which top-notch gut function accelerates your results.
1. Enhanced Nutrient Assimilation
We are not the food we consume but the food we successfully absorb and put to work. The state of our gut massively impacts our ability to assimilate the nutrients we take in, ultimately impacting muscle protein synthesis, glycogen storage, and the creation of mitochondria (the energy powerhouses of our cells). Since all of these factors influence our ability to train and achieve the strength and physique goals we seek, a healthy gut should be considered a must-have gym buddy.
2. Less Inflammation
Improved gut health also means we can expect to experience less inflammation from the food we consume, which is imperative for recovery and immunity. If we are in a highly inflamed state, we are more likely to experience low energy, slower recovery, and subpar immunity. All three of these factors stand between us and optimal gains.
3. Appetite Regulation
Great gut health not only makes you less susceptible to craving unhealthy (typically sugary) foods, but also better equips you to onboard higher quantities of nutritious foods when required. When your digestive system is firing on all cylinders, you have the capacity to eat more (and perform better and build more muscle) without your gut experiencing issues. I know so many bodybuilders who have really struggled to consume enough of the right foods because their gut could not tolerate them; investing in their gut health would have allowed them to take in the quantities and types of food conducive to progress.
My Blueprint For Optimal Gut Health
In the spirit of setting expectations, it’s important to note that gut health is a very multi-faceted topic with many layers, therefore consistency and patience are key. The habits I share here will positively impact the balance of your gut microbiome and help your system keep inflammation at bay, but change takes time. I’ve seen these lifestyle factors produce meaningful shifts in many people in around 30 days or so.
1. Ramp Up Dietary Fiber Intake
The first thing I strongly recommend is increasing dietary fiber (especially from green veggies) substantially. Aim for between 20 and 30 grams per day by eating two to three servings of greens, some berries, root vegetables, and complex carbohydrates with your snacks and meals.
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As your gut bacteria ferments these fibers, production of short-chain fatty acids acetate, propionate, and butyrate increases. These all play key roles in enhancing the overall status of your gut health via managing inflammation, supporting gut wall integrity, and promoting healthy glucose metabolism.
2. Consume Whole Foods
To ensure inflammation remains low and your gut is heavily nourished, I strongly recommend getting over 90 percent of your daily calories from wholesome foods. Even if you are “within your macros,” nutrient quality matters. Skip the highly-processed stuff and aim to consume grass-fed beef, humanely-raised chicken, organic fruits and vegetables, and wild-caught fish. Consuming the highest-quality food available to you has a tremendous impact on the gut, which manifests as better performance, muscle gains, and overall well-being.
3. Stay Hydrated
Optimal hydration status is imperative for gut health because the digestive system has to work much harder to process food without ample fluid present. My recommendation is to consume around a gallon of water per day (though this is subject to change depending on your weight, activity levels, and climate). I add Unmatched ElectraShred Advanced Hydration electrolyte formula to my water for enhanced hydration, blood sugar management, and antioxidant support.
4. Eat Fermented Foods Daily
Consuming fermented foods such as sauerkraut, kimchi, and kefir can be incredible for overall gut health because of the ongoing contributions they make to the balance of bacteria within our GI tract. I strongly recommend having some sort of fermented food once or twice per day.
5. Upgrade Your Supplement Routine From Colostrum To Immunolin
For years, colostrum has reigned as the holy grail of gut health supplements, but I recommend upgrading to Immunolin, the ingredient used in Unmatched Immuno-IGG, for a few reasons.
Immunolin provides high concentrations of immunoglobulins (immune proteins that bind to potentially toxic compounds in the GI tract and keep them from crossing the gut lining). It’s also dairy-free, making it a potent alternative to colostrum, which is derived from milk.
Research suggests serum-derived bovine immunoglobulin (what Immunolin is made from), promotes gut barrier integrity and microbiome balance, supports digestive health and comfort in those with gut issues, and offers notable immune benefits.
After taking colostrum for years, I personally tested the Unmatched Immuno-IGG formula for many months before bringing it to market—and felt amazing on it. The Unmatched team now hears similar feedback every day.
6. Incorporate Probiotics
With all of the other pieces in place, I believe utilizing a high-quality probiotic supplement can be a great way to ensure your gut has the support it needs to achieve a healthy and balanced microbiome. I saved this one for last because I feel the first five steps are essential for ensuring a probiotic supplement can have maximal impact.
Look for a probiotic that contains live and active bacterial cultures, with a CFU (colony forming units) count of at least one billion. Ensure your product contains Lactobacillus, Bifidobacterium, and Bacillus strains, as they are some of the most heavily researched.
A natural pro bodybuilder, IRONMAN competitor, and ultra-marathoner, Kris Gethin is widely known across the health and fitness space as one of the leading experts and body transformation specialists in the world. As the co-founder of Unmatched supplement brand, former editor-in-chief of BodyBuilding.com, author of the best-selling book Body by Design, co-founder of Kris Gethin Gyms, and member of The Vitamin Shoppe Wellness Council, Gethin has helped educate and change the lives of millions of people.