Hormonal
Spirulina supplementation (3000 mg/day) during a 12-day gradual weight loss protocol significantly enhances fat mass loss and body fat percentage reduction compared to placebo in competitive wrestlers, while maintaining skeletal muscle mass and reducing catabolic myostatin levels.
If you are a wrestler cutting weight, adding 3 grams of spirulina daily (split into 3 doses before meals) to your gradual weight loss diet can help you lose more fat than dieting alone. In this study, wrestlers taking spirulina lost significantly more fat mass and body fat percentage over 12 days compared to those taking a placebo. However, spirulina did not prevent muscle loss; both groups lost similar amounts of muscle. To preserve muscle, ensure your protein intake is high (1.6-3.1 g/kg/day) alongside the spirulina and diet.
The changes in BFP (Fig. 2(d), P < 0·001) and FM (Fig. 2(f), P < 0·001) were significantly higher in SP compared with PL group... Interestingly, it was observed that the reduction in BFP and FM was greater after SP. It seems that adding spirulina supplementation to the gradual weight loss protocol can target weight loss in such a way, that it tends to be more effective through BFP and FM reduction.
Why this rating
Randomized, double-blind, placebo-controlled trial with a relevant athletic population, though the sample size is small (n=40) and duration is short (12 days).
Source
Spirulina supplementation during gradual weight loss in competitive wrestlers
Reza Bagheri et al. · British Journal Of Nutrition · 2021
DOI 10.1017/s000711452100091x
More from this paper
- Spirulina supplementation during gradual weight loss significantly reduces serum myostatin (MST) and liver enzymes (AST, ALT) compared to placebo, suggesting a protective effect on the liver and a reduction in the catabolic environment.Good
- Spirulina supplementation does NOT significantly preserve skeletal muscle mass (SMM) during gradual weight loss compared to placebo; both groups lost similar amounts of muscle mass.Good
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