Several components of chlorella — essential and non-essential amino acids, fatty acids, pigments, vitamins, and minerals — make it attractive as an ergogenic aid for sports and exercise. Unfortunately, it’s hard to know which components of chlorella might be responsible for its exercise-related benefits.
A few studies have noted that a chlorella-derived supplement increased maximal oxygen consumption (i.e., VO2max or VO2peak) after 4 weeks.[1][2] In trained cyclists, 21 days of chlorella supplementation (6 grams per day) reduced their heart rate and blood lactate levels during a 1-hour submaximal cycling test and increased their average peak power during a set of short sprints. Hemoglobin — the oxygen-carrying protein in our blood — also increased after chlorella supplementation.[3] Supplementing with chlorella (1.2 grams per day) for 7 days also reduced the inflammatory response and improved insulin sensitivity after eccentric exercise (downhill running).[4]
Combining chlorella with exercise may also have benefits for reducing blood glucose and improving insulin sensitivity,[5] as well as reducing waist circumference, visceral fat, total fat mass, and markers of atherosclerosis in women with overweight and obesity.[6][3]
References
- ^Umemoto S, Otsuki TChlorella-derived multicomponent supplementation increases aerobic endurance capacity in young individuals.J Clin Biochem Nutr.(2014-Sep)
- ^Zempo-Miyaki A, Maeda S, Otsuki TEffect of -derived multicomponent supplementation on maximal oxygen uptake and serum vitamin B concentration in young men.J Clin Biochem Nutr.(2017-Sep)
- ^Gurney T, Brouner J, Spendiff OThe Efficacy of Chlorella Supplementation on Multiple Indices of Cycling Performance.J Diet Suppl.(2024)
- ^Samadi M et alEffect of Chlorella vulgaris supplementation with eccentric exercise on serum interleukin 6 and insulin resistance in overweight menSport Sci Health.(Jun 2020)
- ^Horii N, Hasegawa N, Fujie S, Uchida M, Iemitsu K, Inoue K, Iemitsu MEffect of combination of chlorella intake and aerobic exercise training on glycemic control in type 2 diabetic rats.Nutrition.(2019)
- ^Sanayei M, Izadi A, Hajizadeh-Sharafabad F, Amirsasan R, Kaviani M, Barzegar Ain combination with high intensity interval training in overweight and obese women: a randomized double-blind clinical trial.J Diabetes Metab Disord.(2021-Jun)