Spirulina may have some beneficial effects on exercise performance, but current evidence is mixed and inconclusive.
Preliminary research suggests that spirulina may have a positive effect on endurance training (e.g., running, cycling) by lowering fatigue and increasing power output, possibly through reductions in oxidative stress and increases in hemoglobin levels and oxygen uptake.[1][2][3][4]
In terms of recovery, the majority of research suggests that spirulina has no impact on post-exercise muscle recovery, including delayed onset muscle soreness.[4] However, in athletes with an insufficient intake of dietary antioxidants, spirulina may reduce muscle oxidative damage and accelerate recovery.[3][4]
While the antioxidant effects of spirulina in clinical trials are generally mixed, it’s also important to consider that antioxidant supplementation during or after exercise may blunt the body's natural responses required for muscle adaptation and growth.[5]
References
- ^Tom Gurney, Owen SpendiffSpirulina supplementation improves oxygen uptake in arm cycling exerciseEur J Appl Physiol.(2020 Dec)
- ^Gurney T, Brouner J, Spendiff OTwenty-one days of spirulina supplementation lowers heart rate during submaximal cycling and augments power output during repeated sprints in trained cyclists.Appl Physiol Nutr Metab.(2021-Aug-16)
- ^Hsueh-Kuan Lu, Chin-Cheng Hsieh, Jen-Jung Hsu, Yuh-Kuan Yang, Hong-Nong ChouPreventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stressEur J Appl Physiol.(2006 Sep)
- ^Calella P, Cerullo G, Di Dio M, Liguori F, Di Onofrio V, Gallè F, Liguori GAntioxidant, anti-inflammatory and immunomodulatory effects of spirulina in exercise and sport: A systematic review.Front Nutr.(2022)
- ^Gurney T, Spendiff OAlgae Supplementation for Exercise Performance: Current Perspectives and Future Directions for Spirulina and Chlorella.Front Nutr.(2022)