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A wide, landscape editorial photograph with soft natural morning light. In the foreground, a rustic matte ceramic bowl rests on a pale oak wooden table, filled with vivid deep-green spirulina powder heaped in a gentle mound. A small wooden spoon dusted with the powder lies beside it, and a few scattered green flecks dust the surface. Next to the bowl sits a clear glass of water with a swirl of emerald green just blending in, catching sunlight and casting soft green-tinted shadows. In the middle ground, slightly out of focus, a pair of worn running shoes in muted sage and cream tones sits on the edge of the table, laces loosely undone. A simple analog stopwatch with a clean white face lies beside them, its hands frozen at a moment suggesting a close finish. A folded linen towel in warm oatmeal tone drapes casually nearby. The background is a softly blurred outdoor setting seen through a large window: a quiet tree-lined running path at dawn, with golden-hazy light, dewy greenery, and a faint mist. The color palette is calm and modern: deep emerald, sage, cream, warm wood, and touches of soft gold. The composition leaves generous negative space on the right side for headline text, with a shallow depth of field, crisp detail on the powder texture, and a clean, minimalist, lifestyle-magazine aesthetic. Subtle film-like grain, natural shadows, and a fresh, healthy, energetic mood. No people, no text, no logos.
Nutrition

Spirulina je produžila izdržljivost trkača za 32 % — ali ima i zamku

Dr. Gymbro · · 4 min read
#supplements #sports nutrition #endurance #antioxidants #running #spirulina #fat oxidation

Broj koji privlači pažnju

Trkači koji su četiri nedelje uzimali spirulinu izdržali su oko 32 % duže u maksimalnom naporu posle iscrpljujućeg dvosatnog trčanja. To je naslov iz duplo‑slepe, crossover studije objavljene u Medicine & Science in Sports & Exercise i razlog zašto se ova zeleno‑plava alga često spominje u suplementnim planovima izdržljivih sportista.

Kompletna slika je, naravno, skromnija i korisnija nego što naslov sugeriše.

Studija: Šta su istraživači zaista uradili

Grčki tim (Kalafati i saradnici, 2010) regrutovao je devet umjereno obučenih muškaraca. Dizajn je bio duplo‑slepi, placebo‑kontrolisani i kontrabalančni crossover. Svaki učesnik je uzimao 6 g spiruline dnevno četiri nedelje, a zatim je imao četvoronedeljnu fazu placeba.

Posle svake faze, ispitanici su radili naporan protokol na traci:

  • 2 sata pri 70–75 % VO₂max
  • Odmah 95 % VO₂max do iscrpljenosti

Tim je merio performanse i respiratorni kvocijent (indikator koji tip goriva telo koristi) tokom trčanja. Takođe su uzimali krv pre, odmah po završetku, i 1, 24 i 48 sati posle vežbe kako bi pratili markere oksidativnog stresa.

Rezultati: Odakle potiče 32 %

Ključni podaci, kako su izveštavali autori:

  • Vreme do iscrpljenosti posle 2‑satnog trčanja: 2,05 ± 0,68 min na placebo vs. 2,70 ± 0,79 min na spirulinu – otprilike 32 % duže.
  • Oksidacija masti: porast 10,9 % tokom 2‑satnog trčanja.
  • Oksidacija ugljenih hidrata: pad 10,3 %.
  • Glutation (GSH): viši kod spiruline u mirovanju i 24 h posle vežbe.
  • TBARS (marker peroksidacije lipida): porastao nakon vežbe na placebo, ali ne na spirulinu.
  • Proteinske karbonile, katalaza i ukupan antioksidativni kapacitet: porasli su podjednako u oba uslova, pa nema dodatne prednosti.

Priča o antioksidansu je realna, ali ne potpuna – neki markeri su se pomerili u korist spiruline, drugi nisu.

Zašto bi moglo da deluje?

Autori izneli su dva moguća mehanizma. Nijedan nije dokazan samom ovom studijom.

1. Pomak ka sagorevanju masti

Manji tempo oksidacije ugljenih hidrata i veći tempo oksidacije masti tokom dugog trčanja sugeriše blagi prelazak na mast kao glavni izvor energije. Teoretski, to štedi glikogen. Kada ste dva sata u trci, očuvani glikogen može značiti malo više „rezervi“ za poslednji napor. Ovo je razumna interpretacija, ali studija nije direktno merila mišićni glikogen.

2. Antioksidativna podrška

Spirulina sadrži fikocijanine i druge bioaktivne supstance kojima su pripisane antioksidativne osobine. Viši nivo GSH i smanjen porast TBARS sugerišu manju lipidnu štetu izazvanu vežbom. Da li to zaista vodi do boljih sportskih rezultata, ili je samo popratna pojava, ostaje neodgovoreno.

Zamka: Pročitajte ovo pre nego što kupite paket

Evo gde clickbait susreće realnost.

  • Samo devet muškaraca. Mali uzorak lako može proizvesti lažne pozitivne rezultate i ne može se generalizovati na žene, starije sportiste ili elite.
  • Crossover dizajn. Svaka osoba služi kao sopstvena kontrola, ali to ne nadoknađuje mali broj učesnika.
  • Apsolutni dobitak je mali. Poboljšanje je iznosilo 0,65 min, odnosno oko 39 sekundi, u maksimalnom trku posle dva sata trčanja. Relativnih 32 % zvuči impresivno, ali praktična koristi su minimalne.
  • Nije rezultat trke. Test do iscrpljenosti je vrlo osetljiv i varijabilan – ne znači nužno brži maraton ili 10 km.
  • Mešoviti rezultati redoks reakcija. Nekoliko antioksidativnih markera se nije razlikovalo između uslova.

Bottom line: ovo je intrigantan, obećavajući signal, a ne dokaz da će spirulina transformisati vaše trkačke performanse.

Praktični saveti

Doza

Studija je koristila 6 g dnevno. To je dosta praha ili tableta, pa ga mnogi dele na dva ili tri manja doziranja tokom dana. Važno je celokupna dnevna količina, a ne konkretan raspored.

Vreme uzimanja

Reč je o hroničnoj suplementaciji: svakodnevno četiri nedelje, a ne jednoj dozi pre trke. Ako odlučite da probate, dajte suplementu pun mesec i uporedite rezultate sa sopstvenim podacima iz treninga.

Za koga?

  • Izdržljivi sportisti: trkači, biciklisti i triatloničari koji rade duge, umerene sesije praćene napornim naporima.
  • Duge sesije u teretani i kardio entuzijasti: svako ko vežba duže od sat vremena može biti zainteresovan za efekte sagorevanja masti (iako su dokazi ovde dobijeni samo iz trčanja).
  • Kratki, eksplozivni treninzi: podaci ne podržavaju značajne koristi za sprintere ili treninge niskog volumena snage.

Kvalitet je presudan

Spirulina se uzgaja u vodi, a kontaminirane serije mogu sadržati teške metale ili toksine poput mikrocistina. Birajte proizvod koji je testiran od strane treće strane na teške metale i kontaminante, uz objavljen sertifikat analize. Jeftini, neprovereni prahovi ne vredi rizik. Konsultujte se sa lekarom ako ste trudni, imate autoimunu bolest, fenilketonuriju ili uzimate lekove.

Sud

Spirulina nije magični napitak, ali ova studija pokazuje da može pomeriti upotrebu goriva ka mastima, podići nivo glutationa i smanjiti određenu lipidnu štetu izazvanu vežbom. Za izdržljive sportiste koji traže marginalne dobitke, to je eksperiment niskog troška koji vredi isprobati. Samo držite očekivanja realnim: naslov govori o 32 %, a štoperica pokazuje oko 39 sekundi. Potrebna su dodatna istraživanja na većim i raznovrsnijim grupama.

Izvor: Kalafati M, i dr. Ergogeni i antioksidativni efekti suplementacije spirulinom kod ljudi. Med Sci Sports Exerc. 2010;42(1):142‑151. PubMed | DOI

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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