Why doesn’t everyone have the “niaque” when it comes to getting into sport? If the state of mind plays, our biology also has a say. The intestinal microbiota, via diet, influences athletic performance. The pleasure felt during exercise depends on nerve circuits connected to the intestines. Conversely, regular physical activity promotes a good microbiota. A fine example of body-mind-environment interaction, which might explain our inequalities in sport. And maybe give us the opportunity to regain control.
Dopamine et motivation
Dopamine is the main motivational neurotransmitter. On a biological level, procrastination or lack of enthusiasm to undertake a task are linked to a drop in the level of dopamine. In some forms of depression, dopamine dysfunctions lead to a loss of interest in everything and the person becomes isolated. Dopamine is involved in every step of the action. Initially, it makes us want to start an activity. Then, it gives us the pleasure that pushes us to continue. And in the end, it rewards us with the satisfaction of the task accomplished. In humans, more than half of dopamine is produced in the gut.
Of mice and athletes
A gut-brain connection, involved in the increase of dopamine during physical activity, has been highlighted in mice. (1) The production of endocannabinoids (molecules that activate the same receptors as cannabis and act as regulators of the nervous system) by the intestinal ecosystem stimulates the activity of sensory neurons and elevates dopamine levels in the striatum (area of the brain involved between others in motivation) during exercise.
Stimulation of the intestinal interoceptive circuit (ability to sense internal states) might improve motivation to physical exercise. Why not tomorrow, new probiotics to make us want to sweat? In the evolution of living organisms, this circuit might have developed to mobilize individuals to seek their food. But if it is prevented from functioning, the mice lose their motivation to exercise, even if there is food at the end. Simply give mice broad-spectrum antibiotics to cut their running performance in half…
What you put in your belly…
Keep in mind that we maintain the bacteria that we feed. Recent research confirms and clarifies the importance of role played by gut microbiota in maintaining adequate dopamine levels (2), thanks to an enzymatic activity that facilitates both its synthesis and its degradation. An imbalance (lack or excess) affecting the major bacterial families (Prevotella, Bacteroides, Lactobacillus, Bifidobacterium, Clostridium, Enterococcus and Ruminococcus) is likely to disrupt our dopamine supply chain.
In athletes, an adequate intake of dietary fiber, protein from diverse sources and omega-3 fatty acids, in addition to probiotic and prebiotic supplementation, showed promising results (3) in performance optimization. Conversely, an excess of fast sugars, proteins and an insufficient fiber intake have a negative impact on the intestinal microbiota and on sports performance.
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…and in your head!
The levels of dopamine indicate in real time (4) where we are in our quest for emotional reward in link to an activity given. Rapid dopamine fluctuations (second by second) are related to learning, i.e. the adaptations we need to make to achieve our goal, while slower changes (minute by minute) are associated with the intensity of our effort, in other words the heart that we put to work. The mechanisms are similar to those of learning (school or professional) and the same steps should be respected in the practice of sport.
You increase your dopamine level by learning something new, correcting your mistakes or overcoming a difficulty. Like in a video game, the pleasure remains the common thread. Wanting to go too hard from the start exposes you to discouragement and renunciation. Set yourself some simple and easy goals to achieve at the start (what we call micro-success) which will make you want to continue and gradually go further. As you warm up your body, you also warm up your mind. The more you progress, the more you will feel the effects of dopamine. When possible, share your results, whatever they are, with others: recognition of your work will increase your dopamine. Finally, mentally picture your ultimate success. This increases dopamine production and motivates you to go all out. It is not for nothing that professional athletes have a coach in mental preparation.
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