Is it effective for thin people to gain muscle and eat probiotics

Eating probiotics to increase muscle mass in thin individuals may have some auxiliary effects, but it needs to be combined with protein intake and strength training. Probiotics mainly indirectly support muscle building by regulating the balance of gut microbiota, promoting nutrient absorption, and improving digestive function.

1. Regulating gut microbiota

Probiotics can help maintain the balance of gut microbiota and reduce the consumption of protein by harmful bacteria. In a healthy gut state, protein in food is more easily broken down into amino acids for absorption, providing raw materials for muscle synthesis. Some strains of bacteria, such as Bifidobacterium lactis, can reduce intestinal inflammation and minimize muscle damage after training.

2. Promote nutrient absorption

Specific probiotics can enhance the surface area of intestinal villi and increase the absorption rate of proteins and peptides. Some strains of bacteria can break down difficult to digest components such as lactose, alleviating bloating caused by high intake of dairy products during the muscle building period. However, it should be noted that probiotics cannot directly increase calorie intake and need to be combined with a high protein diet to show their effects.

3. Improving digestive function

During the muscle building phase, excessive eating may lead to increased gastrointestinal burden. Probiotics help break down food by secreting digestive enzymes. Some strains of bacteria can shorten gastric emptying time and alleviate indigestion caused by sudden increase in food intake. Long term supplementation can stabilize intestinal peristalsis rhythm and avoid fluctuations in nutrient absorption that affect muscle growth progress.

4. Indirect anti-inflammatory effect

High intensity training can cause muscle micro damage and inflammatory response, and certain probiotic metabolites have anti-inflammatory properties. By regulating immune cell activity, it is possible to alleviate delayed muscle soreness after training. However, this effect varies among individuals and cannot replace protein supplementation and training recovery.

5. Strain specific effects

There are significant differences in the potential effects of different strains on muscle growth. Animal experiments have shown that Lactobacillus acidophilus may promote muscle growth, but human evidence is limited. Choosing a composite probiotic product containing multiple strains has a more comprehensive effect, and it is recommended to prioritize selecting legitimate products labeled with strain numbers.

The use of probiotics by muscle building individuals should be accompanied by a daily protein intake of at least 1.6 grams per kilogram of body weight, as well as regular strength training. It is recommended to choose products containing strains of Bifidobacterium lactis, Lactobacillus acidophilus, etc. The effect is better when taken on an empty stomach. Note that probiotics cannot replace major nutritional supplements such as protein powder, and excessive supplementation may cause temporary gastrointestinal discomfort. If there is lactose intolerance or irritable bowel syndrome, it is necessary to choose a suitable strain under the guidance of a doctor. During muscle building, changes in body composition should be monitored simultaneously, as it is difficult to achieve significant muscle growth solely through probiotics.