What is spirulina used for and what are its benefits for running?

There has been a lot of talk lately in the running world about spirulina. Yes, a name that seems to have nothing to do with this discipline but that, from RUNNEA, we are going to explain what it is and what it is for. Spirulina is nothing more than a blue-green microalgae that has earned a great reputation as a superfood due to its impressive nutritional profile.

Native to lakes in subtropical and tropical regions, spirulina has historically been a substance consumed by ancient cultures such as the Aztecs and has been used in various contexts to improve nutrition and health. Nowadays, spirulina has caught the attention of runners and athletes due to its great benefits to improve performance and recovery in running and trail running. Do you want to know everything about it? Stay and we'll tell you all about it!

What is spirulina?

Let's start at the beginning, what is spirulina? Simple, its own definition tells us that spirulina is a cyanobacterium, a type of blue-green algae, which grows naturally in fresh and alkaline water lakes. The two most common species used for human consumption are Arthrospira Platensis and Arthrospira Maxima.

Put this way, it seems that we are talking about a recently discovered substance, but the reality is that these algae have been part of the human diet for centuries, notably among the Aztecs, who harvested them. Today, spirulina is cultivated all over the world, including in regions such as California, Hawaii, and parts of Asia, due to its high demand and recognized nutritional benefits that we will discuss later, but... what are these algae made of to be so beneficial in the exercise of running?

Well, the answer is rather easy, since the composition of these algae stands out for combining proteins, vitamins, minerals and antioxidants. Spirulina is a concentrated source of nutrients, which makes it an ideal food supplement for athletes. Some of the most outstanding components, as we have mentioned, are the following:

• Protein: Dried spirulina contains approximately 60 protein, including the eight essential amino acids that the body cannot synthesize. This makes it an excellent source of high quality protein, essential for building and maintaining muscle mass.
• Vitamins: Spirulina is rich in B vitamins, which play a crucial role in energy metabolism. Per 100 g, spirulina contains 2.4 mg of B1, 37 mg of B2, 13 mg of B3, 35 mg of B5, 0.4 mg of B6 and 94 mg of B9.
• Minerals: Spirulina is also a rich source of iron, with approximately 29 mg per 100 g, essential for hemoglobin formation and oxygen transport in the blood. In addition, it contains significant amounts of calcium (120 mg) and magnesium (195 mg), important for muscle contraction.
• Antioxidants: Finally, these algae also contain a good percentage of phycocyanin, a blue pigment with antioxidant properties, and vitamin E5 mg per 100 g), which help combat oxidative stress.

Source composition of spirulina: ANSES-CIQUAL (European data) table.

General benefits of spirulina

Before we dive into the specific aspects that make this food, taken as a supplement in most cases, within the running sector a great option for athletes' diets, we want to offer certain general benefits to the common readers that make spirulina a great food not only for athletes:

Improved immune system

Spirulina can strengthen the immune system by increasing antibody production and improving the overall immune response. Its anti-inflammatory properties contribute to the reduction of inflammation in the body, which is beneficial for both overall health and recovery after exercise.

Detoxification

Spirulina helps eliminate heavy metals and other toxins from the body. Its high levels of chlorophyll facilitate detoxification, thus improving overall health and vitality.

Digestive health support

Spirulina promotes the growth of beneficial bacteria in the gut, improving digestive health. This can lead to better absorption of nutrients and more efficient digestion.

Specific benefits for runners

Within the specific application of these algae in the sports diet of runners, it is worth highlighting 4 fundamental aspects that make them a food to be taken into account by athletes. Benefits that provide the possibility of, among other things, improving muscular resistance and recovery, as well as reducing fatigue and consolidating cardiovascular health.

Increased energy and endurance

Spirulina is an excellent source of energy due to its high protein and carbohydrate content. The B vitamins present in spirulina facilitate carbohydrate metabolism, allowing efficient storage of glucose in the form of glycogen or its transformation into ATP (adenosine triphosphate), the main source of energy for muscles. This results in a marked improvement in energy levels and endurance during exercise.

Muscle recovery

Antioxidants in spirulina, such as phycocyanin and vitamin E, help reduce post-exercise muscle damage. The essential amino acids present in spirulina are essential for muscle repair and recovery, speeding up the recovery process and reducing muscle soreness.

Cardiovascular health

Regular consumption of spirulina can help reduce cholesterol levels and improve blood circulation. Gamma-linolenic acid (GLA), an Omega-6 fatty acid present in spirulina, helps reduce triglyceride levels and improve overall cardiovascular health, which is crucial for runners looking to maintain a healthy heart and circulatory system.

Reduced fatigue

Spirulina can help reduce fatigue and improve overall endurance. This is due to its ability to increase energy production and improve oxygenation of the muscles. The iron present in spirulina is essential for the formation of hemoglobin, which transports oxygen to the muscles, thus improving endurance and reducing fatigue.

How to incorporate spirulina into a runner's diet

Spirulina, in general, can be consumed in various forms, including powder, tablets, and capsules. As we had advanced, the intake as a supplement to the regular diet is the most common, allowing an easy incorporation into the daily diet without the need to prepare complicated recipes.

It is important not to exceed the recommended dose to avoid fatiguing the kidneys. Therefore, the dose may vary between 3 and 5 grams per day, depending on the origin and concentration of the product. It is recommended to start with a low dose and increase it gradually as needed and tolerated.

On the other hand, it should be noted that, as a recommendation, one of the best ways to ingest it is through spirulina powder, since, like proteins, vitamins or other supplements, it can be added to shakes, juices or other beverages in a simple way.

Considerations and precautions

Although spirulina is generally safe, some people may experience side effects such as allergies or digestive discomfort. It is crucial to observe how your body responds to the supplement and adjust the dosage accordingly. Also, for best results, choose high-quality spirulina products, preferably organic and free of contaminants. Verify that the product comes from a reliable source and is libre of unnecessary additives.

And, of course, before you start taking spirulina, it is advisable to talk to a doctor or nutritionist, especially if you have pre-existing health conditions or are taking medications. This will ensure that spirulina is safe and appropriate for your specific situation, as well as being able to properly target it according to your training needs.

All in all, we can say that spirulina is a superfood that offers numerous benefits for general health and athletic performance, especially for runners. Its high protein, vitamin, mineral and antioxidant content makes it an ideal supplement for improving energy, endurance, muscle recovery and cardiovascular health.

However, it is essential to consume it responsibly, following the recommended doses and consulting with a health professional. Incorporating spirulina into the diet can be a positive step for any runner looking to improve performance and overall well-being with virtually no chance of adverse effects as it is a naturally occurring supplement.

SOURCES AND FEATURED ARTICLES:

• Benefits of spirulina for physical exercise - Blog Isostar
• Spirulina and its benefits in fitness diets - HSN Blog
• Main benefits of spirulina - CORREDOR