The spirulina in bodybuilding is a food very appreciated by athletes and high level sportsmen. The practice of bodybuilding or fitness implies, in fact, to adopt a balanced diet. Certain foods promote weight gainSome of them have a beneficial effect on weight loss, while others have a beneficial effect on fat loss. Thanks to its composition, spirulina can help you achieve various goals. If you are wondering about the benefits of spirulinaIts virtues for the muscular mass or its medicinal properties, this article is made for you.
What is spirulina?
A superfood for health
Spirulina is a cyanobacteria. It is a set of micro-organisms capable of growing in water in particular. Spirulina is also known asblue algae or blue-green algae.
Thanks to its nutritional compositionSpirulina is considered to be a superfoodSuperfoods are also known as "superfoods", as are goji berries, blueberries, kale and ginseng. Superfoods are characterized by important nutritional contributions to the proper functioning of the human body.
Spirulina is therefore an excellent source of nutrients such as :
- essential fatty acids: Omega 3 and 6,
- trace elements: zinc, copper, manganese and selenium,
- mineral salts: magnesium, chromium, sodium, potassium, phosphorus and calcium,
- vitamins: A, B1, B2, B3, B6, B7, B8, B12, D, E and K.
This micro-algae is also known for its high protein content and beta-carotene. Halfway between blue and green, it owes its color to its high chlorophyll and phycocyanine content.
Spirulina, an excellent source of nutrients
The consumption of this marine algae is not new, even if scientists have only recently begun to study it. Spirulina has existed for 3.5 billion years. The Aztec and Inca civilizations already used it as a natural food. Known for their power and muscularity, the warriors of these tribes were able to hunt game for days on end. Spirulina allowed them to optimize their muscle recovery and avoid a situation of catabolism during and after their physical efforts. It therefore played an essential role in their daily lives.
This says a lot about the nutritional value of spirulina for the muscle gain. It allows bodybuilding practitioners to increase their muscle growth. A real goldmine in terms of nutrients for the body, spirulina has many useful attributes for athletes, especially those who have adopted a vegetarian diet or vegan.
Spirulina is one of the foods containing the highest level of plant protein. Also, its high amount of iron, beta-carotene, trace elements, vitamins and minerals makes it a preferable ally to other nutrient-rich plant foods such as bean sprouts, wheat or carrots.
The properties of spirulina are no longer a secret for many bodybuilding practitioners.
Spirulina, a magic algae?
Some food supplements Protein supplements contain a large amount of calories because of the added elements or the quality of the milk used. Contrary to these supplements, spirulina has very few calories and its amino acids are almost all assimilable by the body.
Today, several studies seek to demonstrate that this micro-algae represents the future of food on a planetary scale. In the future, it could help solve the problem of hunger in the world by fighting against malnutrition and by offering an alternative ofhealthy eating based on vegetable proteins.
The benefits of spirulina for sports
But then, why take spirulina in bodybuilding?
Consumed in the form of food supplement, spirulina allows to optimize the sports performances by preventing fatigue from setting in.
For a consequent mass gain, it is of course necessary to have a sufficient protein intake during your meals. This includes a BCAA rich dietA supplement composed of three essential amino acids (leucine, isoleucine and valine) that the body is not able to synthesize by itself.
More widely, the virtues of this blue algae are numerous. Associated with plants such as maca, tribulus and rhodiola, spirulina acts on theenduranceIt promotes recovery from muscle fatigue and increases vitality. In other words, it helps you optimize the results of your workouts in the gym.
Its rich content in iron, magnesium, phosphorus and omega gives it antioxidant properties. This contributes to the strengthening of the immune system and helps to fight against chronic fatigue and stress.
Spirulina is also a natural remedy against intestinal problems. This natural product facilitates the digestion and the transit of the intestinal flora. It also acts against the painful rules.
Moreover, this micro-algae has active principles which, consumed with chlorella, detoxify the metabolism and prevent cancer and aging. It develops the natural defenses and prevents the onset of cardiovascular disease.
For crossfit or cardiotraining practitioners, spirulina reduces cramps and aches and pains during high-intensity WODs (Workout Of Day). You will be able to link them together more quickly to achieve your goals. Another interesting aspect is that it helps heal injuries thanks to its healing and anti-inflammatory actions.
In addition, if you suffer from anemia (iron deficiency), it reduces the fatigue of which you could be victim. On the other hand, spirulina is often used in the framework of slimming diets for its appetite suppressant action and thus contributes to weight loss.
Spirulina has detox enzymes that help lower cholesterol levels. Associated with Goji berries, it eliminates toxins, which fluidifies the transport of red blood cells in the muscles and facilitates the oxygenation of blood. Consumed with ginseng, it finally fights against diabetes.
Which spirulina to choose?
The origin of spirulina
This algae can be produced almost anywhere in the world. However, there are some precautions to take before choosing your spirulina.
Above all, it is essential to know the origin of the product and its manufacturing method. This is a true indicator of quality. Despite all the benefits of spirulina, some producing countries have not established real sanitary standards. To take advantage of all the properties of these algae, I advise you to opt for products grown in France by local fish farmers.
In addition, the drying technique used can deteriorate the benefits of spirulina. This is a key step to preserve the nutritional qualities of this superfood. Once grown and extracted, the spirulina you consume undergoes a drying. This allows it to preserve its nutrients. There are two methods of drying :
- convective drying (or artisanal drying).
Should I choose organic spirulina?
Spirulina is a food that has been widely democratized in recent years. It is thus possible to find it in parapharmacy, on Internet (on the site of Prozis for example), in organic stores or in the organic sections of supermarkets. On the other hand, the organic label is of little interest.
For the time being, European producers who wish to obtain the organic label must comply with the constraints of a specific specification for the cultivation of seaweed. However, spirulina is not a seaweed, but a cyanobacteria. The imposed specifications are therefore simply not applicable, especially concerning the mineral nitrogen feed, a fertilizer forbidden in organic agriculture, but nevertheless essential to produce spirulina. There is therefore an administrative vacuum on this subject.
Even if they do not have the organic label, small local producers in France often cultivate spirulina in an organic spirit and environmentally friendly. It is therefore preferable to find out about the origin and cultivation methods of the product rather than blindly trust the organic label.
It is better to choose products Ecocert certifiedThey are subject to a specification proposed by a private organization and adapted to the culture of spirulina. In the same spirit, the organic spirulina from Prozis is also a quality product.
The dosage of spirulina
If you have never taken spirulina, it is better to consume it in a small dose at first, during your breakfast for example. You will benefit from its nutritional values and a precious help for your weight gain or your fat loss.
In terms of daily dosageFor the first week, consume 1 gram per day. Each week, increase the amount by 1 gram until you reach a daily dose of 5 grams. You can accompany this supplementation by adding guarana to your juice. This will allow you to increase the body's thermogenesis and to burn more calories.
You can also take spirulina with vitamin C, in orange or lemon juice. This promotes the absorption of iron and helps fight against muscle fatigue during physical exercise. The muscle gain will be facilitated.
Spirulina can be consumed at any time of the day, whether in the morning or in the hours following your training. In any case, it will be beneficial for your general health.
In what form can it be consumed?
You can also find spirulina pasta. However, be sure to read the labels before consuming them so as not to exceed your daily caloric requirement. These foods are generally high in carbohydrates and can therefore have a negative impact on your diet if you want to gain mass or lose weight.
The dangers of spirulina
Depending on the geographical area where it was grown, spirulina may contain heavy metals. These can lead to kidney disease and therefore significantly damage your health.
In addition, it can cause unpleasant but not serious effects. Digestive disorders, skin rashes, headaches or nausea are some of the effects of the drug. side effects of spirulina.
In terms of contraindications, it is not recommended to supplement with spirulina if :
- you have hemochromatosis, a disease caused by excess iron in the blood;
- you have kidney failure;
- you have phenylketonuria, because spirulina contains phenylalanine;
- you have an autoimmune disease such as thyroid ;
- you are pregnant or breastfeeding a child as iodine can disrupt endocrine hormones
You now know everything about the benefits of spirulina and the elements to consider before buying it and incorporating it into your diet. This superfood is an effective natural solution that should not be neglected if you want to strengthen your immune system, even if you do not practice any physical activity. If you train regularly, spirulina will help you to recover more easily after your sessions and to reach your sports objectives.
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