DON'T DROP THE PICKLE BALL

Or how kefir, kimchi and sauerkraut can help with muscle growth. Plus, the easiest ways to get more fermented foods into your diet

- Lucy Gomali

Protein powder and creatine won't get you far if your gut's not pulling its weight.

Why? Because there's actually a huge crew of bacteria in your gut that could be making or breaking your muscle game and if you're ignoring them, you're potentially missing out on serious results.

So, say hello to fermented foods, your all-new, gut-loving performance fuel. Tangy food and drinks such as kefir, kimchi, kombucha and sauerkraut are no longer confined to overpriced health stores and niche food outlets. They're now mainstream, even taking up space down the supermarket aisles with their gut, mind and body-boosting benefits.

Not convinced? We get the experts to drill down on fermented foods...

The 101 on fermentation

Essentially, fermented foods are made when beneficial bacteria or yeast break down the sugars and starches in food.

"This natural process not only helps preserve the food and gives it a tangy flavour, but it can also produce compounds that support health," explains Marilia Chamon, Registered Nutritional Therapist and Founder of Gutfulness Nutrition.

These aren't compounds that you'll find in the snacks at your gym however. Some fermented foods contain live, active bacteria which can support gut health by contributing to a more diverse gut microbiome, aka, the collection of trillions of bacteria which sit in your gut.

"This microbiome plays a key role in digestion, immunity and even recovery from exercise," says Marilia. Translation? Your gut health is pretty much influencing your performance.