2023-11-03 02:27:31
Many athletes have focused on developing hypertrophy as their main goal. Increasing lean muscle tissue not only improves performance, but also decreases the risk of injury. There are various strategies to achieve this goal, and in this context, how spirulina can be used to increase muscle mass is explored.
Spirulina can be used in drinks and foods as well as in cosmetics. | Photo: Pixabay
Spirulina proteins
Spirulina, a microalgae commonly consumed in many Eastern cultures, has arrived in Western cuisine as a relatively recent supplement. According to some experts, this product may offer health benefits due to its high protein and B vitamin content.
It is well known that proteins are essential for building muscle mass. A study published in the Journal of the International Society of Sports Nutrition maintains that athletes should consume up to 2 grams of protein per kilogram of weight per day to ensure adequate recovery and hypertrophy processes.
Some vitamins contribute to weight gain. | Photo: Getty Images
What is the importance of micronutrients to increase muscle mass?
In addition to its macronutrients, spirulina stands out for its vitamin and mineral content, which are beneficial for both general health and muscle development. Especially notable are the B vitamins, which play a crucial role in energy metabolism, allowing athletes to train at the appropriate intensities to promote hypertrophy.
Spirulina also contains iron in its composition, an essential mineral to avoid anemia, which can limit sports performance and, in the long term, negatively affect physical development, according to a publication in The Medical Clinics of North America. Spirulina is frequently incorporated into vegan diets to ensure an adequate supply of this mineral crucial for physical capacity. It is important to note that anemia can have a negative impact on physical performance.
Finally, it has been observed that regular consumption of spirulina can modulate inflammatory mechanisms thanks to its antioxidant content, as indicated by a study published in 2016. Reducing inflammation improves recovery following exercise, allowing athletes to perform intense training in shorter periods of time. This improvement in recovery contributes to increasing hypertrophy and muscle adaptations.
How to introduce spirulina into the diet?
The most effective way to include spirulina in your diet to promote muscle mass gains is through supplements. This provides a concentrate of the algae with a high proportion of vegetable proteins, helping to meet the daily requirements of this micronutrient.
Spirulina is rich in proteins, vitamins and minerals. | Photo: Getty Images
Another option is to acquire spirulina in its natural form and use it as an ingredient in culinary preparations. However, this can be difficult for many people due to the specific nature of the seaweed and its particular flavor.
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