Effects of Lactiplantibacillus plantarum supplementation on exercise performance and recovery: a systematic review and narrative synthesis

Background Lactiplantibacillus plantarum is a prominent probiotic species in sports nutrition; however, its potential ergogenic benefits have not yet been systematically consolidated, particularly regarding strain-specific variations. Objective This systematic review aimed to assess the efficacy of L. plantarum supplementation on exercise performance and recovery in healthy cohorts, while identifying differential effects across distinct strains. Methods Randomized controlled trials (RCTs) were retrieved from PubMed, Web of Science, Scopus, SPORTDiscus, and the Cochrane Library from database inception through March 11, 2026. Risk of bias was assessed using the Cochrane RoB 2 tool. Given the substantial heterogeneity in probiotic strains, dosing regimens, and outcome measures, a narrative synthesis was conducted to integrate the findings. Results The efficacy of L. plantarum supplementation is highly strain-specific. TWK10 exhibited the highest evidential consistency in evidence, significantly enhancing aerobic endurance and accelerating the clearance of blood lactate and ammonia; notably, its heat-inactivated form (postbiotics) retained these core metabolic benefits. PS128 functioned primarily as a recovery-oriented strain, effectively mitigating exercise-induced muscle damage (EIMD), suppressing systemic inflammation, and preserving neuromuscular efficiency, although its impact on peak performance metrics remained equivocal. PL-02 showed preliminary potential in attenuating markers of muscle damage and inflammation, albeit within a limited evidence base. Conversely, interventions using unspecified L. plantarum strains failed to confer demonstrable or consistent benefits. The RoB 2 assessment indicated moderate methodological quality overall, with primary deficiencies identified in allocation concealment and prospective trial registration. Furthermore, the geographical clustering of studies in Taiwan, China, and the reliance on small-to-moderate sample sizes constrain the global generalizability of these findings. Conclusion Supplementation with L. plantarum can effectively enhance exercise performance and facilitate recovery in healthy individuals, with outcomes fundamentally dictated by strain specificity. Future large-scale, multicenter, and longitudinal RCTs are warranted to fortify the evidence base and confirm these findings across more diverse populations. Systematic review registration https://www.crd.york.ac.uk/PROSPERO/myprospero , identifier CRD420261292490.