Spirulina: a superfood for sports

Spirulina belongs to the superfood category. It is renowned for being the food richest in protein, vitamins, and minerals, making it a highly sought-after dietary supplement among athletes. It has grown in popularity among athletes and people seeking to optimize their health. In this article, we explore in detail the benefits of spirulina that make it a superfood for sports.

What is Spirulina?

Although it is often called blue algae, spirulina is not an alga but a cyanobacterium (blue bacterium). These bluish pigments allow it to capture the broadest possible spectrum of light for photosynthesis. This enables it to absorb a huge amount of carbon dioxide (CO2) and release oxygen. It contains chlorophyll (green), beta-carotene (orange), and this blue pigment: phycocyanin.

It is mainly found in two species:

• Arthrospira platensis or Spirulina platensis, native to Africa, particularly Chad. This is the species found in most dietary supplements.
• Arthrospira maxima or Spirulina maxima, native to Mexico. It was already consumed by the Aztecs, who discovered its benefits as early as the 14th century because it grows naturally in Lake Texcoco.

Scientists claim that this family of microorganisms, which has existed for billions of years, played a crucial role in the emergence of life on Earth by creating our planet’s atmosphere and thus making the emergence of life possible.

Why is spirulina considered a superfood for sports?

Spirulina contains a wide variety of essential nutrients. Let’s examine its composition in detail:

• Rich in Protein : spirulina contains between 55% and 70% protein that is very easily absorbed by the body. It is the food that contains the most protein. Protein is crucial for muscle repair, muscle growth, and recovery after exercise. 
• Essential amino acids. It contains the 8 essential amino acids that must be supplied by the diet because they are not produced by the human body (Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine).
• B vitamins, which contribute to the normal functioning of the nervous system, energy production, and the synthesis of red blood cells.
• Vitamin E, an antioxidant that protects cells from oxidative stress and supports the immune system.
• Vitamin D. It is the richest plant-based source of vitamin D, which plays an essential role in the quality of bone and muscle tissue and in strengthening the immune system. It also lowers cholesterol levels.
• Vitamin A (18 times more than in carrots), which contributes to normal iron metabolism and the functioning of the immune system.
• Beta-carotene, a precursor to vitamin A, which plays a role in vision, cell growth, and skin health.
• Chlorophyll, a green pigment that helps detoxify the body and purify the blood.
• Phycocyanin, a blue pigment with antioxidant, anti-inflammatory, and immunostimulant properties. It helps combat oxidative stress and inflammation in cells, often caused by intense exercise. Phycocyanin content may vary depending on the spirulina variety, growing conditions, post-harvest processing, and extraction method.
• Iron, a vital mineral for the formation of hemoglobin, which carries oxygen in the blood. Spirulina is a highly bioavailable source of iron, which can help prevent anemia, common among athletes, especially women. With 50 mg of iron per 100 g, it is an excellent source of iron, but it should not be the only source in cases of deficiency.
• Calcium, a mineral that contributes to the formation and maintenance of bones and teeth, as well as muscle contraction and nerve transmission.
• Magnesium, a mineral involved in more than 300 enzymatic reactions, including energy production, heart rate regulation, and muscle relaxation.
• Zinc, a mineral that strengthens the immune system, promotes wound healing, and contributes to the metabolism of carbohydrates, fats, and proteins. It also contributes to the production of collagen and keratin, which give hair strength and vitality.
• Selenium, a mineral that acts as an antioxidant, protects cells from damage caused by free radicals, and supports thyroid function.
• Iodine, a mineral that is essential for the synthesis of thyroid hormones, which regulate metabolism, growth, and development.
• Gamma-linolenic acid (GLA), an essential fatty acid from the omega-6 family, which has beneficial effects on cardiovascular health, the skin, joints, and the nervous system.

Spirulina is therefore a highly comprehensive dietary supplement that provides many essential nutrients to the body. It is the star of nutraceuticals!

For comparison, one teaspoon of spirulina is equivalent to a bowl of spinach (iron), 3 glasses of milk (calcium), a handful of almonds (magnesium), 6 carrots (beta-carotene), a tablespoon of wheat germ (vitamin E), and 160 g of steak (vitamin B12).

What are the health claims for spirulina?

The specific health claims for spirulina listed below are approved by European Regulation 432/2012. This means that these claims have been assessed and validated at the European level, ensuring that they are based on scientific evidence and comply with European nutrition and health legislation.

Iron contributes:

• The normal formation of red blood cells and hemoglobin.
• The normal transport of oxygen in the body.
• Normal energy metabolism.
• Normal cognitive function.
• The normal functioning of the immune system.
• The reduction of tiredness and fatigue.
• Iron plays a role in the process of cell division.

Proteins contribute to:

• Increasing muscle mass
• The maintenance of muscle mass
• For maintaining normal bones

Manganese contributes to:

• Normal energy metabolism
• For maintaining normal bones
• The normal formation of connective tissues
• Protecting cells from oxidative stress

Potassium contributes to:

• The normal functioning of the nervous system
• Normal muscle function
• The maintenance of normal blood pressure

Magnesium contributes to:

• The reduction of tiredness and fatigue.
• Electrolyte balance.
• Normal energy metabolism.
• The normal functioning of the nervous system.
• Normal muscle function.
• Normal protein synthesis.
• Normal psychological functions.
• The maintenance of normal bones.
• The maintenance of normal teeth.

Magnesium plays a role in the process of cell division.

Vitamin E contributes to:

• Protecting cells from oxidative stress

Vitamin D contributes to:

• Normal blood clotting
• For maintaining normal bones
  
  

How is spirulina produced?

Spirulina is produced from cyanobacteria, microorganisms that live in mineral- and light-rich freshwater or brackish water.

Spirulina is generally cultivated in shallow basins under greenhouses, where the slightly salty water (pH between 9.5 and 10.5) is kept in a closed circuit at a temperature below 20°C and agitated to promote photosynthesis (the distribution of light and O2/CO2 gas exchange). Spirulina is harvested by filtration or skimming, then dried at a low temperature (40°C) to preserve its nutritional properties. The resulting green paste, or biomass, is then extruded into very fine strands resembling "spaghetti." Spirulina can be produced organically, without pesticides or herbicides, and in an environmentally friendly way, as it uses little water and produces no waste.

Where is spirulina produced?

Spirulina grows wild in warm, shallow freshwater or brackish lakes and lagoons in tropical regions. It develops according to the nutrients present in the water and the changing seasons. It thrives near the surface during the warm season and takes refuge at the bottom when temperatures fall. Harvesting sufficient quantities while ensuring good quality remains challenging.

Global production is estimated at 20,000 tonnes per year in 2023.

Industrial cultivation began in Mexico in the early 1990s, then in China, before spreading to many parts of the world. China now supplies more than 50% of the world's spirulina. Africa remains one of the continents with the lowest production, despite highly favorable growing conditions and exponentially increasing demand. Most production sites there are established by humanitarian NGOs fighting malnutrition. France is Europe's leading producer, with nearly 200 aquaculture farms.

The number of French people who regularly consume spirulina is steadily increasing, so the market is expanding rapidly. French farms produce approximately 50 to 70 tonnes of dry matter per year, which represents, on average, only 15% of our estimated needs of 400 tonnes. Brittany is the leading producing region. This French-grown crop is supported by the Federation of Spirulina Growers of France (FSF), which trains producers and helps them promote their products in compliance with good farming practices ...

There are quality labels that guarantee the traceability and purity of spirulina, such as Ecocert, Naturland, or IFOAM. It is recommended to choose spirulina produced responsibly and sustainably.

What are the different forms of spirulina?

Spirulina can come in different forms, depending on how it is processed and packaged. The main forms are as follows:

• Powder : this is the most raw and concentrated form of spirulina. It is obtained by drying and grinding the algae filaments. It keeps for a long time and can easily be incorporated into smoothies, juices, yogurts, or soups. It can also be used to sprinkle over dishes or to make homemade energy balls or energy bars. It has a strong, slightly salty taste that may not appeal to everyone.
  
  
• Tablets : these are small discs of pressed spirulina, with no additives. They are convenient to consume and transport, but they are less easily absorbed than powder. They also have a milder taste, which may be an advantage for some people.
  
  
• Capsules : these are capsules made of gelatin or plant-based cellulose, filled with spirulina powder. They are easy to swallow and have no taste, but they are more expensive than other forms and may contain undesirable excipients. They are also less bioavailable than powder.
  
  
• Flakes : these are pieces of dried spirulina with a crunchy texture and a milder taste than powder. They can be sprinkled over salads, cereals, or cooked dishes to add a touch of color and nutrients.
  
  
• Flakes : these are fragments of dried and pressed spirulina, finer than flakes, that dissolve easily in water or other liquids. They have a taste similar to powder but are more pleasant to consume. This format is often considered easier to digest. They can be used as a condiment or natural coloring.

It can also be found fresh or frozen, generally at the production site.

What are the benefits of spirulina for sports?

Athletes who have incorporated spirulina into their diets are unanimous in their positive opinions. Here are the main benefits:

Improved endurance

Studies suggest that spirulina, by facilitating the production of red blood cells, helps increase endurance. It enables athletes to train longer and more effectively by delaying the onset of fatigue. It may also increase the body's maximum oxygen uptake, the famous VO2max well known to athletes.

Immune system support and increased vitality

Intensive exercise can often weaken the immune system, but spirulina's wealth of nutrients helps strengthen the body's immune defenses. The antioxidants it contains combat oxidative stress in cells, promoting vitality and energy.

Muscle recovery and strength

Its very high protein content helps build muscle mass. Spirulina helps reduce muscle recovery time after exercise by reducing muscle damage and improving the efficiency of the body's recovery processes.

It has been described by the World Health Organization as “the best food for humanity in the 21st century.” For UNESCO, it is “the ideal and most complete food of tomorrow,” whose production should be developed in Africa to combat malnutrition.

How much spirulina should you consume per day?

The recommended dose varies depending on the source, but it is generally advisable to start with small amounts and gradually increase them until reaching between 2 and 3 grams for an adult. For a child, halve the doses. Since spirulina is rich in vitamins and minerals, your body may have difficulty properly absorbing all its active compounds if you consume too much before it has become accustomed to it.

Supplementation can be increased to 5 g per day for vegans or in cases of fatigue, overwork, or during a sports competition, before and after exercise.

The effects will not be noticeable for 2 or 3 weeks. Since its nutrient composition is very rich, you need to give your body time to process and absorb it all.

What time of day is it best to consume spirulina?

It is recommended to consume spirulina on an empty stomach to allow better absorption of nutrients and maximize its nutritional benefits.

Athletes can consume it before their activity to improve their performance. Consuming it after exercise promotes muscle recovery.

When should you start a spirulina course?

Given the time needed for absorption, it is best to start your course one month before the beginning of your sports season. For more sedentary people, early autumn is an excellent time to prepare for the winter fatigue.

How long does a course last?

It is not recommended to consume spirulina all year round. A course lasts from one to three months. For longer courses, do not undertake more than two per year.

A three-month course is ideal for enjoying its many benefits. It is also important to choose high-quality spirulina from a controlled, organically certified cultivation.

Who should consume spirulina?

In addition to athletes, it is recommended for supporting children and adolescents in their physical or intellectual activities. It can also help them recover from fatigue, during convalescence, or in times of stress. 

It is also recommended for pregnant and breastfeeding women, as well as people following vegan diets, since legumes are relatively low in iron. Fortunately, there are spinach leaves!

What precautions should be taken with spirulina?

Spirulina is generally considered a safe and well-tolerated dietary supplement, but certain precautions should still be taken before consuming it.

Here are some tips for using spirulina safely without side effects:

• Check the quality and origin of the spirulina you buy. Spirulina can be contaminated with heavy metals, toxins, or bacteria if it is not produced under suitable conditions. Choose an organically certified brand or one that guarantees product quality analysis through a certification label.
  
  
• Follow the recommended dosages. Spirulina contains iodine, which can interfere with thyroid function if consumed in excess. 
  
  
• Since spirulina is an important source of iron, it is not recommended for postmenopausal women, for whom the cessation of menstruation frequently leads to excess iron, or for people with hemochromatosis (excessive iron accumulation).
  
  
• People with kidney failure or muscle or liver weakness should avoid consuming it.
  
  
• Consult your doctor if you have a health problem or take medication. Spirulina may interact with certain treatments, particularly those affecting the immune system, blood clotting, or blood sugar levels. It may also be contraindicated in cases of iodine allergy, phenylketonuria, gout, autoimmune disease, or certain pregnancies. If in doubt, ask your doctor or pharmacist for advice.
  
  
• Avoid consuming spirulina in the evening, as it may have an energizing effect and disrupt sleep. Prefer taking it in the morning or at midday, preferably with a meal to make it easier to digest.
  
  
• To preserve its nutritional quality, it is important to store it away from light, heat, and moisture.
  
  

How much does spirulina cost?

The price of spirulina can vary considerably depending on several factors, such as its form (powder, tablets, or flakes), quality, origin, and any certifications it may have (organic, for example). Prices range from €20–30 per kilogram for Chinese or Indian spirulina, which has a low concentration because it is harvested too early, to €170–180 for certified organic French spirulina. It is crucial to consider not only the initial cost but also the value for money, especially if you plan to include it regularly in your diet.

Chinese spirulina is not recommended because its intensive and not necessarily well-controlled production results in lower levels of vitamins and minerals. It is also harvested too early, which reduces its nutritional qualities. This is why it is generally the cheapest.

Where does the spirulina used in Mulebar’s sports products come from?

Spiruline d’Armor, specializing in the cultivation and sale of organic spirulina. Located in Hénon in the Côtes-d’Armor department, Anne and Hervé Geffroy’s aquaculture farm positions itself as a local, small-scale spirulina producer.

 

Their spirulina is available in various forms: strands, flakes, and tablets. Spiruline d’Armor emphasizes the natural and organic quality of its products, guaranteeing spirulina without additives or preservatives, cultivated in a controlled and secure environment with traceability from the beginning to the end of production. The brand highlights its commitment to sustainable and ethical production, promoting the benefits of spirulina not only for consumers’ health but also for the local environment. Its farming approach focuses on respecting natural cycles and minimizing the ecological impact of production.

Conclusion

Spirulina is a dietary supplement with multiple benefits for athletes thanks to its high content of protein, iron, vitamins, and minerals. Its antioxidant and anti-inflammatory properties also make it a valuable ally for recovery and immune system protection. If you are looking to improve your athletic performance and recovery, spirulina could be the health-boosting addition your diet needs.

Spirulina supplementation is not a substitute for a varied and balanced diet or a healthy lifestyle.

Other Active Ingredients and Nutrients Recommended for Sports

1. BCAAs (Branched-Chain Amino Acids) :
   • Muscle Recovery : Leucine, isoleucine, and valine are crucial for repairing and building muscle tissue.
   • Reduced Muscle Soreness : BCAAs help reduce muscle soreness after intense workouts.
   • Muscle Growth : They promote muscle protein synthesis, helping to build muscle and increase strength.
     
     
2. Probiotics :
   • Gut Health : Probiotics maintain a healthy balance of gut bacteria, which is essential for overall digestive health.
   • Nutrient Absorption : They improve the absorption of nutrients from food, ensuring that athletes get the maximum benefits from their diet.
   • Immune System Support : A healthy gut microbiome boosts the immune system, reducing the risk of infections.
     
     
3. Omega-3 Fatty Acids :
   1. Anti-inflammatory : Mulebar omega-3s reduce inflammation, which benefits recovery and reduces muscle soreness.
   • Heart Health : They support cardiovascular health, which is crucial for endurance and overall athletic performance.
   • Joint mobility : Omega-3s improve joint health and flexibility, reducing the risk of injuries.
     
     
4. Collagen :
   • Joint health : Mulebar collagen strengthens connective tissues, including tendons and ligaments, reducing the risk of joint injuries.
   • Skin elasticity : It helps maintain skin elasticity and hydration.
   • Muscle recovery : Collagen supports muscle recovery and the overall structural integrity of muscles.
     
     
5. Ginseng :
   • Energy boost : Ginseng improves physical endurance and reduces fatigue, helping athletes perform at their best.
   • Overall performance : It improves cognitive function and physical performance, supporting both the mental and physical aspects of training.
     
     
6. Magnesium :
   • Muscle function : Mulebar magnesium is essential for muscle contraction and relaxation.
   • Energy production : It plays a key role in energy production and metabolism.
   • Reduction of muscle cramps : Magnesium helps prevent and reduce muscle cramps, ensuring that athletes can train and recover effectively.

These active ingredients and nutrients provide a comprehensive support system for athletes, improving their performance, recovery, and overall health. Incorporating them into a balanced diet and supplementation routine can help athletes maintain optimal physical condition.