Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Algal protein, derived from various species of algae such as spirulina and chlorella, is increasingly used as a nutritional supplement to support athletic performance and exercise recovery. There is a moderate level of scientific evidence supporting its use in this context. Algal protein is rich in essential amino acids, vitamins, minerals, and antioxidants, making it a valuable source of plant-based protein for athletes, especially those following vegetarian or vegan diets. Several studies have shown that supplementation with spirulina can improve endurance, reduce exercise-induced oxidative damage, and enhance muscle recovery. For example, research published in the journal Medicine & Science in Sports & Exercise (2010) found that spirulina supplementation increased time to fatigue and fat oxidation during exercise in trained individuals. The high content of phycocyanin, a bioactive compound in spirulina, is believed to contribute to reduced oxidative stress during intense exercise. However, while the protein quality of algal sources is high, the breadth and depth of clinical trials specifically examining algal protein in relation to muscle mass, strength, or long-term performance outcomes are still limited. Most studies to date are small and of short duration. In summary, there is moderate scientific evidence that algal protein can be a useful exercise aid, mainly due to its nutritional profile and antioxidant properties, but more large-scale human trials are needed to confirm its efficacy as an athletic supplement.

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