What is Spirulina? What is this magical green powder? What is it proven to do? How much to take? And… is going plant-based a good idea?
Let’s go through number one, what is spirulina? It is a blue-green algae. It is a vegetable that’s found in water and it is a vegan protein source which has loads of B12. It’s a veggie that actually has protein and has proven to improve lipid and glucose metabolism. It’s also an antioxidant that actually mimics some of our liver enzymes.
Some of the studies that have really been cool about spirulina is that it’s actually shown to decrease your triglycerides (the bad fats). In a 12-week study that was done, they found that supplementing one gram of spirulina daily in people that were hyperlipidemic (people with high blood fat) reduced triglycerides and low density lipids while causing a non-significant increase in HDL concentrations.
On the performance side of things, in another study, it’s actually been shown to improve ‘endurance’ and increase fat burn. Six grams of spirulina that was supplemented for four weeks were associated with a prolonged time to exhaustion in a two hour run. They (people in the study) were able to last longer and also used a lot more fat as fuel. It showed that they actually used less carbohydrates and burned more fat. Amazing stuff there!
Here’s the cool thing. Spirulina has actually been shown to decrease allergy symptoms and congestion by two X which is pretty significant. It’s shown to also decrease a runny nose after supplementing with two grams per day for six months. So if you are struggling with allergy symptoms, Spirulina may be able to help you with it.
Now, how much to take? It’s really dose-dependent on what you’re looking to take effect. Generally, it’s about one to 8 grams per day. So if your goal is to decrease cholesterol, it’s been shown that 1 to 8 grams is a good number to stay around.
If you want to improve muscle performance or endurance, 2 to 7.5 grams has been shown to help that.To affect blood glucose, about 2 grams. If you want to help your blood pressure, 3.5 to 4.5 grams. If you have a fatty liver, 4.5 grams.
Now, you really want to avoid any higher dosages past 8 grams. You’re not going to get a good enough effect from it and there’s not enough research done about it. There may be some detriment to taking a dose over 8 grams. So, a maximum of 8 grams per day would be ideal.
To sum up, spirulina has shown to improve your fat profile. If you’re struggling with extra fat in your bloodstream (which means that more fat in your bloodstream leads to more muscle fat gain), spirulina may be able to help you with that. It also improves fat burning. When you are doing exercise, it has shown to improve that by actually using fat as the primary source of fuel. And lastly, it could also improve allergy symptoms.
1️⃣ Learn ALL about Spirulina
2️⃣ How it can help with Fat Loss
3️⃣ Other Suprising benefits for this food!
For more episodes visit: https://www.fight.fitness/being-a-ninja-podcast/