Spirulina: a superfood for sports

Spirulina is part of the superfood category. It is renowned for being the food richest in proteins, vitamins and minerals, which makes it a very popular food supplement for athletes. It has gained popularity among athletes and people looking to optimize their health. In this article, we explore in detail the benefits of spirulina which makes it a superfood for sports.

What is Spirulina ?

Although it is often called blue-green algae, spirulina is not an algae, but a cyanobacteria. (Blue bacteria). These bluish pigments allow it to capture the broadest spectrum of light possible to carry out photosynthesis. This allows 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 originating from Africa, particularly Chad. The one found in most food supplements.
• Arthrospira maxima or Spirulina maxima native to Mexico. It was already consumed by the Aztecs who discovered its benefits in the 14th century because it grows naturally in Lake Texcoco.

Scientists say that this family of microorganisms, which has existed for billions of years, played a key role in the appearance of life on earth by creating the atmosphere of our planet and therefore making possible the emergence of life.

 

Why is spirulina considered a superfood for sports ?

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

• Rich in Protein : spirulina contains between 55% and 70% proteins that are very easily assimilated by the body. It is the food that contains the most. Protein is crucial for muscle repair, muscle growth and recovery after exercise.
• Essential amino acids . It contains the 8 essential amino acids which must absolutely be provided through food because they are not produced by the human body (Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine).
• B group 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 against oxidative stress and supports the immune system.
• Vitamin D. It is the largest plant source of vitamin D which plays an essential role in the quality of bone and muscle tissue as well as 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 which has antioxidant, anti-inflammatory and immunostimulating properties. It helps fight oxidative stress and cellular inflammation, often caused by intense exercise. Phycocyanin content may vary depending on the variety of spirulina, growing conditions, post-harvest processing and extraction process.
• Iron , a mineral vital 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 in athletes, especially women. With 50mg of iron per 100g, it is an excellent source of iron but it should not be the only one in the event of a deficiency.
• Calcium , a mineral that participates in 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 participates in the metabolism of carbohydrates, lipids and proteins. It also participates in the creation of collagen and keratin which provide strength and vitality to the hair.
• Selenium , a mineral that acts as an antioxidant, protects cells from free radical damage 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 (AGL), 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 very complete food supplement, which provides many essential nutrients to the body. It’s the star of nutraceuticals!

To give you an idea, a 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 spoonful of wheat germ soup (vitamin E) and 160g of steak (vitamin B12).

What are the health claims of spirulina ?

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

Iron contributes:

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

Proteins contribute:

• To increase muscle mass
• Maintaining muscle mass
• Maintaining normal bones

Manganese contributes to:

• Normal energy metabolism
• Maintaining normal bones
• Normal formation of connective tissues
• To protect cells against oxidative stress

Potassium contributes to:

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

Magnesium contributes to:

• To the reduction of fatigue and exhaustion.
• To electrolyte balance.
• Normal energy metabolism.
• Normal functioning of the nervous system.
• Normal muscle function.
• To normal protein synthesis.
• Normal psychological functions.
• Maintaining normal bones.
• Maintaining normal teeth.

Magnesium plays a role in the process of cell division.

Vitamin E contributes to:

• Protect cells against oxidative stress

Vitamin D contributes to:

• Normal blood clotting
• Maintaining normal bones
  
  

How is spirulina produced ?

Spirulina is produced from cyanobacteria, microorganisms that live in fresh or brackish water, rich in minerals and light.

The cultivation of spirulina is generally done in shallow ponds, under greenhouses, where the water, very slightly salty (Ph between 9.5 and 10.5), is maintained, in a closed circuit, at a temperature below 20°C and agitated to promote photosynthesis (distribution of lighting and O2/CO2 gas exchanges). Spirulina is harvested by filtration or skimming, then by drying at low temperature (40°C) to preserve its nutritional properties. A green paste, the biomass, is then extruded to transform it into very fine filaments like “spaghetti”. Spirulina can be produced organically, without pesticides or herbicides, and environmentally friendly, as it consumes little water and produces no waste.

 

Where is spirulina produced ?

Spirulina grows wild in warm, shallow fresh or brackish water lakes and lagoons in tropical areas. It develops according to the nutrients present in the water and to the rhythm of the seasons. It thrives during the hot season on the surface and takes refuge at the bottom when the temperature drops. It remains complicated to harvest in sufficient quantity while ensuring good quality.

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

Industrial cultivation began in Mexico in the early 1990s, then in China, before being produced all over the world. Now, China supplies more than 50% of the world's spirulina. Africa remains one of the continents where production is the lowest despite very favorable growing conditions and an exponential need. The majority of production sites there are created by humanitarian NGOs fighting against malnutrition. France is the main European producing country, with nearly 200 aquaculture farms.

The number of French people regularly consuming spirulina is constantly growing, so the market is booming. French farms produce around 50 to 70 tonnes of dry matter per year, which represents, on average, only 15% of our needs, estimated at 400 tonnes. Brittany is the leading producing region. This tricolor culture is supported by the Federation of Spirulina Makers of France (FSF), which trains and helps producers to promote their production while respecting good cultural practices...

There are quality labels guaranteeing the traceability and purity of spirulina, such as Ecocert, Naturland or IFOAM. It is recommended to choose spirulina from responsible and sustainable production.

What are the different forms of Spirulina ?

Spirulina can come in different forms, depending on the method of processing and packaging. The main forms are as follows:

• Powder : this is the rawest and most concentrated form of spirulina. It is obtained by drying and grinding the filaments of the algae. It keeps for a long time and can be easily incorporated into smoothies, juices, yogurts or soups. It can also be used to sprinkle dishes or to make energy balls or homemade energy bars. It has a strong, slightly salty taste, which may not appeal to everyone.
• Tablets : these are small discs of pressed spirulina, without any additive. They are convenient to consume and transport, but they are less assimilable than powder. They also have a less strong taste, which may be a plus for some.
• Capsules : these are capsules of gelatin or vegetable cellulose, filled with spirulina powder. They are easy to swallow and tasteless, but they are more expensive than other forms and may contain unwanted excipients. They are also less organically available than the powder.
• Flakes : these are pieces of dried spirulina, which have a crunchy texture and a milder taste than the powder. They can be sprinkled on salads, cereals or cooked dishes, to add a touch of color and nutrients.
• Glitter : these are fragments of dried and pressed spirulina, finer than flakes, which dissolve easily in water or other liquids. They have a similar taste to the 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 place of production.

What are the benefits of spirulina for sport ? 

Opinions are unanimous among athletes who have integrated spirulina into their diet. Here are the main benefits:

Improved Stamina

Studies suggest that spirulina, by facilitating the production of red blood cells, helps increase endurance. It allows athletes to train longer and more efficiently by delaying the effect of fatigue. It would also increase the maximum volume of oxygen in the body, the famous VO2max well known to athletes.

Support for the Immune System and boost vitality

Intensive sport can often weaken the immune system, but the nutrient richness of spirulina helps strengthen the body's immune defenses. The antioxidants it contains fight against oxidative stress in cells, which promotes vitality and energy.

Recovery and muscle strength

Its very high concentration of proteins helps create muscle mass. Spirulina helps reduce muscle recovery time after sports, reducing muscle damage and improving the efficiency of the body's recovery processes.

It is declared “ the best food for humanity in the 21st century ” by the World Health Organization. For UNESCO it is “ The ideal and most complete food of tomorrow ” whose production should be developed in Africa to fight against malnutrition.

How much spirulina should we consume per day ?

The recommended dose varies between sources, but it is generally advisable to start with small amounts and gradually increase until you reach between 2 and 3 grams for an adult. For a child, divide the doses by two. Spirulina being rich in vitamins and minerals, your body could have difficulty assimilating all its active ingredients in too large quantities without being used to it.

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

The effect will not be felt for 2 or 3 weeks. The nutrient composition being very rich, you have to give the body time to sort and assimilate all of this.

At 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 benefit as much as possible from its nutritional properties.

Athletes can consume it before their activity to improve their performance. Consumption after sport promotes muscle recovery.

When to start a spirulina treatment ?

Given the assimilation time, it is better to start your treatment one month before the start of your sports season. For more sedentary people, early fall is an excellent time to prepare for winter fatigue.

How long does a treatment last ?

It is not recommended to consume spirulina all year round. A treatment lasts one to three months. For these long treatments, do not do more than two per year.

A 3-month treatment will be ideal to benefit from its many benefits. It is also important to choose quality spirulina, from controlled and certified organic cultivation.

Who should consume spirulina ?

In addition to athletes, it is recommended to support children and adolescents in their physical or intellectual activities. It can also help them recover in the event of fatigue, convalescence or stress.

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

What are the precautions to take with spirulina ?

Spirulina is generally considered a safe and well-tolerated food 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 proper conditions. Choose a certified organic brand or one that guarantees analysis of the quality of its products with a label.
• Follow the recommended doses. Spirulina contains iodine, which can interfere with thyroid function if consumed in excess.
• Spirulina being an important source of iron, it is not recommended for menopausal women in whom the cessation of menstruation frequently leads to an excess of iron as well as for people suffering from Hemochromatosis (excessive accumulation of iron).
• People suffering from kidney failure or with muscle or liver weakness should avoid its consumption.
• Consult your doctor if you have a health problem or are taking medication. Spirulina may interact with certain treatments, including those that affect 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 can have an energizing effect and disrupt sleep. Prefer to take it in the morning or at midday, preferably with a meal to facilitate digestion.
• In order to preserve its nutritional quality, it is important to store it away from light, heat and humidity.
  
  

How much does spirulina cost ?

The price of spirulina can vary considerably depending on several factors, such as its form (powder, tablets or flakes), its quality, its origin, and the certifications it may have (organic, for example). Prices vary from 20-30 euros per kg for Chinese or Indian spirulina, low dose because harvested too early, to 170-180€ for certified French organic. 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 gives it lower levels of vitamins and minerals. It is also harvested too early, which reduces its nutritional qualities. This is why it is generally the least expensive.

Origin of Mulebar spirulina ?

Spirulina d'Armor , specialized in the cultivation and sale of organic spirulina, is the supplier of spirulina Mulebar. Located in Hénon in the Côtes d'Armor, the Aquacole farm of Anne and Hervé Geffroy positions itself as a local and peasant producer of spirulina.

 

Their spirulina is offered in different forms: twigs, flakes, and tablets. Spirulina d'Armor highlights 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 start 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. Their farming approach is centered on respecting natural cycles and minimizing the ecological impact of production.

Price of a 100g sachet of Armor Mulebar spirulina in twigs: €17 incl. tax

Price of a 100g sachet of Armor Mulebar spirulina in tablets: €22 incl. tax

Conclusion

Spirulina is a food supplement with multiple benefits for athletes thanks to its richness in proteins, iron, vitamins and minerals. Its antioxidant and anti-inflammatory properties also make it a valuable ally for the recovery and protection of the immune system. If you are looking to improve your sports performance and recovery, spirulina could well be the health benefit to add to your diet.

Taking spirulina does not replace a varied and balanced diet or a healthy lifestyle.

Other active ingredients and nutrients recommended for sport

1. BCAA (Branched Chain Amino Acids) :
   • Muscle recovery : Leucine, isoleucine and valine are crucial for repairing and building muscle tissue.
   • Reduction of muscle pain : BCAAs help reduce muscle pain after intense workouts.
   • Muscle growth : They promote muscle protein synthesis, helping with muscle growth and strength.
2. Probiotics :
   • Gut health : Probiotics maintain a healthy balance of gut bacteria, essential for overall digestive health.
   • Nutrient absorption : They improve the absorption of nutrients from food, ensuring that athletes get the maximum benefit from their diet.
   • Strengthening the Immune system : A healthy gut microbiome boosts the immune system, reducing the risk of infections.
3. Omega-3 fatty acids :
   • Anti-inflammatory : Omega-3s reduce inflammation, which is beneficial for recovery and reducing muscle soreness.
   • Heart health : They support cardiovascular health, crucial for endurance and overall athletic performance.
   • Joint mobility : Omega-3 improves joint health and flexibility, reducing the risk of injury.
4. Collagen :
   • Joint health : Collagen strengthens connective tissues, including tendons and ligaments, reducing the risk of joint injuries.
   • Skin elasticity : It helps maintain the elasticity and hydration of the skin.
   • Muscle recovery : Collagen supports muscle recovery and 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, helping both the mental and physical aspects of training.
6. Magnesium :
   • Muscle function : 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 athletes can train and recover effectively.

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

You will find these products at my partner (Mulebar reseller) Humasana , online drugstore for clean products.