Spirulina Overview
Spirulina is a blue-green algae superfood providing complete protein with all essential amino acids, exceptional iron bioavailability, and potent phycocyanin antioxidants that reduce inflammation and support immune function.
Why Spirulina Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Spirulina Nutrition Facts
Per 7g (1 tablespoon (7g) spirulina powder)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20 | — |
| Protein | 4g | 8% |
| Total Carbohydrates | 1.7g | 1% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 0.5g | 1% |
| iron | 2mg | 11% |
| magnesium | 14mg | 3% |
| vitaminB2 | 0.3mg | 23% |
| vitaminB1 | 0.2mg | 17% |
| vitaminB3 | 0.9mg | 6% |
| copper | 0.4mg | 44% |
Key Nutrients in Spirulina for Athletic Performance
Carbs
1.7gSupports athletic performance by providing essential carbs
Protein
4gSupports athletic performance by providing essential protein
Iron
2mgSupports athletic performance by providing essential iron
Best Ways to Eat Spirulina for Athletic Performance
- Blend 1 tsp into smoothies with banana and mango to mask earthy flavor
- Mix into fresh juices or coconut water for quick nutrient boost
- Add to energy balls or protein bars for sustained energy
- Take tablets if powder taste is unpalatable—start with 1g daily and increase gradually
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Spirulina Health Benefits
- Complete protein source with 60% protein by weight and all 9 essential amino acids
- Phycocyanin pigment provides powerful anti-inflammatory and antioxidant effects
- Highly bioavailable iron (28.5mg per 100g) helps prevent and treat iron deficiency
- Gamma-linolenic acid (GLA) supports hormonal balance and reduces inflammation
Important Considerations
- May be contaminated with heavy metals or toxins if sourced from polluted waters—buy certified organic
- Avoid if you have autoimmune conditions (lupus, MS, RA) as it may stimulate immune system
- May interact with immunosuppressant medications
- Can cause digestive upset, nausea, or allergic reactions in sensitive individuals
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