Spirulina 101

Spirulina 101Spirulina is a type of blue-green algae that is 62-65% protein.  Blue-green algae are a plant-like organism that is usually found in salt water and a few fresh water lakes.  Most of the time they will be found in tropical and subtropical waters with high salt content.  Most of the spirulina produced now is grown in labs where conditions can be controlled (see Figure 1). It is used as a source of B-vitamins and iron as many blue-green algae’s are.  Spirulina is rich in B-vitamins, beta-carotene, manganese, zinc, iron, copper, vitamin E, selenium, and gamma linoleic acid, which is an essential fatty acid. Figure 1Blue-green algae have been used for many medical conditions but there is lacking scientific evidence on whether or not they are effective for humans.  They have been used for ADHD, hay fever, diabetes, weight loss (has not proven to be effective), stress, fatigue, anxiety, depression, and PMS.  Improving memory, increasing energy, lowering cholesterol, speeding up healing, and improving digestion are a few other uses to add to the promising list.Studies in animals suggest that spirulina may have anticancer, antiviral, and immune system boosting properties.  It has also been show to help against allergic reactions in animals, stopping the release of histamines, the very culprits that cause allergy symptoms.  There has been one controlled study where taking spirullina reduced precancerous lesions, called leukoplasia, in tobacco chewers.  The lesions disappeared quicker in the spirulina group vs. the placebo.  Don’t go all wild wild west on us cowboys; more research is needed on this one.It’s not all fun in the sun, however.  Spirulina can contain microcystines, toxic metals, and harmful bacteria, which may be harmful to some people.  It is important that you purchase spirulina from a trusted manufacturer.There is not enough scientific information to determine dosing protocols.  I have been using it at 5g’s per day great success.  I don’t think I could stomach anymore.  This stuff smells absolutely awful and doesn’t taste too great either.It is available in a few forms.  Most people take in in pill or powder form but it can also be found as flakes (see Figure 2).  Spirulina Maxima from Mexico and Sprulina Platensis from California are the two most popular forms.  It is widely available and sold online from many trusted websites.  Spirulina may contain toxins and bacteria so please use with caution.  Women who are pregnant or breast-feeding should not risk it.  Just to be safe, talk with your health care provider before taking this stuff. Figure 2The main problem with spirulina and other blue green algae is there is not enough hard data to prove the vastly claimed health benefits are legitament.  There aren’t many dosing protocols and big commercialized success stories.  I am not completely sold, but I am getting there.  My experience with spirulina has been promising.  I eat 5g per day with a smoothie that also includes around 2 cups of Kale, Greek yogurt, frozen berries, whole milk, and 1/2c oats.  It has been over a year since I have been sick and I used to get a cold at least every other month.  Let me give you some advice:  THIS STUFF IS NOT FOR THE FAINT OF HEART.  Frankly, it’s gross.  Through much trial and error, I have found the best way to mask the taste is with orange juice or in a smoothie.Sources: http://www.umm.edu/altmed/articles/spirulina-000327.htm            http://www.nlm.nih.gov/medlineplus/druginfo/natural/923.html

Spirulina: An Athletes Best Friend

 Spirulina:  An Athletes Best FriendSpirulina is a bule-green algae that has been named the new trendy superfood.  This is not surprising as it seems like those pop up every week.  But this stuff could be the real deal.  See my Spirulina 101 article for more.  In this article, however, I will address it’s rumored muscle building effect based on a Sao Paulo State University study in Brazil.  Lets get one thing straight, this stuff smells like…..well…..dirty….well….I don’t want to offend any women in the audience.  Let’s just say, it smells like shit.  Before you get too excited about the possible muscle building properties of this algae, remember this: you have to eat somewhere around 60g of this stuff to get around 42g of protein.  It is 62-65% protein, but it IS NOT pleasant.  The best way to mask this stuff is in smoothies or with OJ.These Brazilian researchers are saying the spirulina may even be better for your muscles than casein (slow digesting dairy protein).  This is quite interesting for us athletes considering casein has been a strategic source of protein for those looking to build muscle by optimizing digestive timing.  The Brazilians did the trials with 30-day-old rats.  By the time the trial ended, the rats were 90 days old (which in rat years means they are adults).They divided the animals into two groups.Group 1:  These rats were given a diet where the protein, which was 70% of the energy intake, came from casein protein.Group 2: These rats were given spirulina as their source of protein in place of the casein. Figure 1After the study was done, the researchers noticed a couple differences in the two groups.  Production of muscle protein in the soleus (see figure 2) was actually higher in group 2, the ones eating spirulina. (see figure 1) Figure 2In the gastrocnemius, which is another part of the calf muscle, group 2 also built more myosin, which is the protein that is known for generating force or otherwise called, “motor proteins.” (see figure 3)However, they did not look at how much more muscle the group 2 rats built, if any.   They measured the ratio of fat, water, and protein between the two groups and there was no different noticed.  Large organs can also mean more protein, so it is hard to say if Group 2 had more muscle or not.Does this mean you need to go to your latest health food store and stock up?  Or steal spirulina out of your local fish store?  Not quite.  Save the looting for when ESPN reports that Lebron James is officially better than MJ.  To say anything about the anabolic effect of spirulina, one would have to either weigh the rat’s muscles or measure the nitrogen retained in the two groups.Animal protein is still the holy grail of muscle building because the amino acids match human amino acid requirements.  And, lets not forget, it tastes good.  I’m a big fan of spirulina, but the jury is still out on whether I can ditch my protein powder and start scraping my fish tank.Source: http://www.ncbi.nlm.nih.gov/pubmed/18807105

Spirulina 101

Spirulina 101Spirulina is a type of blue-green algae that is 62-65% protein.  Blue-green algae are a plant-like organism that is usually found in salt water and a few fresh water lakes.  Most of the time they will be found in tropical and subtropical waters with high salt content.  Most of the spirulina produced now is grown in labs where conditions can be controlled (see Figure 1). It is used as a source of B-vitamins and iron as many blue-green algae’s are.  Spirulina is rich in B-vitamins, beta-carotene, manganese, zinc, iron, copper, vitamin E, selenium, and gamma linoleic acid, which is an essential fatty acid. Figure 1Blue-green algae have been used for many medical conditions but there is lacking scientific evidence on whether or not they are effective for humans.  They have been used for ADHD, hay fever, diabetes, weight loss (has not proven to be effective), stress, fatigue, anxiety, depression, and PMS.  Improving memory, increasing energy, lowering cholesterol, speeding up healing, and improving digestion are a few other uses to add to the promising list.Studies in animals suggest that spirulina may have anticancer, antiviral, and immune system boosting properties.  It has also been show to help against allergic reactions in animals, stopping the release of histamines, the very culprits that cause allergy symptoms.  There has been one controlled study where taking spirullina reduced precancerous lesions, called leukoplasia, in tobacco chewers.  The lesions disappeared quicker in the spirulina group vs. the placebo.  Don’t go all wild wild west on us cowboys; more research is needed on this one.It’s not all fun in the sun, however.  Spirulina can contain microcystines, toxic metals, and harmful bacteria, which may be harmful to some people.  It is important that you purchase spirulina from a trusted manufacturer.There is not enough scientific information to determine dosing protocols.  I have been using it at 5g’s per day great success.  I don’t think I could stomach anymore.  This stuff smells absolutely awful and doesn’t taste too great either.It is available in a few forms.  Most people take in in pill or powder form but it can also be found as flakes (see Figure 2).  Spirulina Maxima from Mexico and Sprulina Platensis from California are the two most popular forms.  It is widely available and sold online from many trusted websites.  Spirulina may contain toxins and bacteria so please use with caution.  Women who are pregnant or breast-feeding should not risk it.  Just to be safe, talk with your health care provider before taking this stuff. Figure 2The main problem with spirulina and other blue green algae is there is not enough hard data to prove the vastly claimed health benefits are legitament.  There aren’t many dosing protocols and big commercialized success stories.  I am not completely sold, but I am getting there.  My experience with spirulina has been promising.  I eat 5g per day with a smoothie that also includes around 2 cups of Kale, Greek yogurt, frozen berries, whole milk, and 1/2c oats.  It has been over a year since I have been sick and I used to get a cold at least every other month.  Let me give you some advice:  THIS STUFF IS NOT FOR THE FAINT OF HEART.  Frankly, it’s gross.  Through much trial and error, I have found the best way to mask the taste is with orange juice or in a smoothie.Sources: http://www.umm.edu/altmed/articles/spirulina-000327.htm            http://www.nlm.nih.gov/medlineplus/druginfo/natural/923.html