Leaky Gut Protocol for Athletes

Athletes, particularly those in endurance and combat sports, frequently face challenges related to gut health. Research shows that intense or prolonged exercise can increase intestinal permeability, damage the gut lining, elevate blood bacterial endotoxin levels, and trigger an immune response.

These effects are even more pronounced during high-intensity training, long-duration sessions, or workouts in hot conditions.

Below is a comprehensive protocol based on current evidence.

Supplements for Gut Health:

Colostrum

Colostrum reduces intestinal permeability markers following exercise, especially when combined with zinc l-carnosine. Studies show benefits at 22°C and 30°C, though not at 40°C .

Suggested - 10 g colostrum twice daily + 75 mg zinc l-carnosine 1–2x daily

Glutamine

Glutamine supports gut health, with three out of four studies showing it reduces exercise-induced gut damage. However, prolonged use may affect amino acid balance .

Suggested dose: 0.5g per kg of body weight (e.g., 30 g for a 60 kg athlete) around specific events.

Curcumin

Curcumin, particularly the Meriva formulation, appears to lower gut damage caused by strenuous activity .

Suggested dose: 500 mg daily, for three days after an endurance event or during intense training periods.

BPC-157

Although exercise-specific studies on BPC-157 are lacking, research supports its role in reducing intestinal permeability caused by other factors . This makes it a valuable addition for athletes experiencing gut symptoms.

Suggested dose: 500 mcg twice daily (cycled around training days for long-term use)

Hydration (this is obvious)

Dehydration exacerbates intestinal permeability during exercise . Maintaining fluid balance is a simple but critical

Suggested action: Drink water consistently during endurance training sessions

PEA

PEA is known to reduce gut permeability induced by medications and has anti-inflammatory and pain-relief properties . While exercise-specific data is unavailable, since it also helps relieve pain and inflammation, this is a supplement I often use with combat athletes.

Suggested dose:1,000–1,200 mg daily

Probiotics

Probiotic supplementation improves beneficial bacteria levels, reduces gastrointestinal symptoms, and strengthens gut barriers in athletes .

Suggested dose:

1.5–10 billion CFU daily of lactobacillus / bidifodbacterium during periods of high training volumes may be beneficial (note: it is not advised to start a new supplement close to a competition in case of a negative response).

Practical Implementation

Here’s a sample protocol for athletes experiencing gut issues:

Colostrum: 10 g twice daily + 75 mg zinc l-carnosine 1–2x daily
Curcumin: 500 mg twice daily (Meriva) for three days post-event
Hydration: Maintain fluid intake during training
Optional Add-Ons:
BPC-157: 500–1,000 mcg daily
PEA: 500 mg twice daily
Glutamine: 0.5 g per kg body weight around endurance events
Probiotic: One daily serving

Maintaining gut health is essential for performance, recovery, and overall well-being in athletes. By incorporating these strategies and supplements, athletes can mitigate the effects of exercise-induced gut damage and support long-term health.

References