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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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22.03.2021 |
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On a diet? Take 2 spirulina tablets before meals and lose even more fat
If athletes go on a diet for a few weeks to lose some pounds, they will lose more fat mass if they take two spirulina tablets with their meals. On a low calorie diet, spirulina keeps myostatin levels low and follistatin levels high, according to a human study soon to be published in the British Journal of Nutrition.
Study
Half of the subjects took a placebo before each meal during the experiment. The other half of the subjects took two tablets of 500 milligrams of spirulina each before each meal. These subjects is this group consumed 3 grams of spirulina every day.
Results
The difference between the amount of body fat [FM] that both groups lost was significant. The spirulina users lost significantly more body fat than the wrestlers in the placebo group.
Both groups lost about the same amount of muscle mass [SMM]. The placebo group lost slightly more muscle mass than the spirulina group, but the difference was not statistically significant.
The researchers found less myostatin and more follistatin in the blood of the subjects who used spirulina than in the placebo users.
Myostatin is a hormone that is produced by muscle cells to slow down muscle growth. Follistatin is also produced by muscle cells; this hormone switches off myostatin.
Myostatin inhibitors not only stimulate muscle growth, but also appear to accelerate fat loss. Some myostatin inhibitors are even better at accelerating fat loss than stimulating muscle growth.
Mechanism
"It has been indicated that spirulina supplementation activates the AMPK pathway, which regulates SIRT1. Therefore, SIRT1 deacetylates metabolic molecules, including nuclear factor kappa B (NF-kB), c-Myc, forkhead transcriptional factor 1 (FOXO1), and peroxisome proliferator-activated receptor-gamma (PPAR-gamma), which results in an elevation of adiponectin, an adipokine that increases with a decrement of fat mass."
"Moreover, studies reported an increment in gene expression of peroxisome proliferator-activated receptor-gamma coactivator 1-alpha (PGC-1-alpha) and uncoupling protein 2 (UCP2) in skeletal muscle following spirulina supplementation, which is the result of adiponectin/adipoR1 activation and consequently, the upregulation of adiponectin, as well as PGC-1-alpha and UCP2 that promotes the mitochondrial biogenesis and fat oxidation."
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