Sleep is often likened to a natural remedy, helping runners restore damaged muscle tissues and rebalance biological systems following intense runs. However, the period immediately after a marathon is when runners frequently experience sleep difficulties, which can impede their recovery process.

Runners often experience sleep difficulties after a marathon race. Photo: VnExpress Marathon

Doctor Brady Holmer, an applied physiology specialist at the University of Florida, US, states that strengthening gut health is essential for the body to transition from an overstimulated state into deep sleep. He discussed a study published in the journal Nutrients, which affirmed the effectiveness of probiotics in reducing inflammation and aiding recovery after a marathon.

Researchers studied 27 experienced male athletes who trained 48 km each week. They were divided into two groups: one group regularly consumed probiotics (containing Lactobacillus acidophilus and Bifidobacterium lactis) for 30 days before the race; the other group received a placebo, which was regular sugar powder.

Results showed that the placebo group experienced common issues: a comprehensive decline in sleep quality after the race, including difficulty sleeping at night and daytime drowsiness. Conversely, the probiotic-supplemented group reported increased daytime alertness and deeper sleep at night.

The difference was evident in LPS (lipopolysaccharide) levels, a bacterial toxin that often enters the bloodstream when the gut lining is damaged by overexertion. LPS concentration significantly decreased in the probiotic group at both one hour and 24 hours post-run. This indicates that probiotics reinforced the gut's protective barrier, preventing toxins from entering the blood and consequently reducing systemic inflammation. With less inflammation, the nervous system can relax more easily, facilitating sleep.

Yogurt is an effective and readily available source of probiotics for runners. Photo: Vecteezy

Based on these findings, experts suggest runners should focus on probiotic supplementation during the four weeks leading up to a race, specifically during the taper phase, to maximize their benefits.

In addition to probiotic supplements in pill form, the running community in Vietnam can also bolster their gut health with common foods found in daily diets.

The most widespread and accessible source is yogurt, which contains beneficial lactic acid and bifidobacteria. Runners should opt for low-sugar or unsweetened varieties to optimize benefits. Furthermore, traditional fermented vegetables like kimchi and pickled cucumbers are rich in beneficial bacteria that support digestion; however, moderate salt intake is advised.

Another option gaining popularity among athletes is Kombucha. This fermented tea is rich in beneficial bacteria, enzymes, and organic acids, aiding in bodily detoxification. Diversifying these food sources in pre-race meals is a proactive nutritional strategy, helping runners prepare for recovery even before the race begins.

Nhat Minh

VnExpress Marathon All-Star 2026, scheduled for 8/2, is Vietnam's first and only marathon with qualifying entry standards. To secure a spot, male athletes must complete 42km in under four hours or 21km in under two hours; for female athletes, the requirement is under five hours for a full marathon or under two hours 30 minutes for a half marathon. Registration is open until 23/1. Interested athletes can verify their achievements here.