Spirulina:
before or after training?

Physical activity is important for staying fit over time, but above all for ensuring the physical and mental wellbeing of the whole body. That's why it should be practised consistently and rigorously, paying close attention to proper nutrition before and after a workout.

The body needs to take in various nutrients and structural elements that can support it during exertion while keeping it light. The key word is therefore lightness, because only in this way can muscles and tissues respond properly to the stimulus.

Among the most beneficial things to take after an intense session is spirulina, a plant-based food used not only as a raw ingredient but also to make foods such as spirulina pasta, spirulina drinks and dry snacks.

This is a range of products that can help you lose excess weight and eliminate the fat that tends to build up in some of the body's problem areas. It is also a natural tonic for the body, able to give the right dose of energy and allow fast muscle recovery.

Although this really is the winning solution, there are other foods on the market suitable for a healthy, nourishing snack, perfect for athletes who want to push their training while enabling the body to respond in the best possible way.
In this article we will look in detail at which foods are recommended both before and after intense physical exertion, so that you can see the results of your efforts in terms of health and a perfect figure.

All you have to do is read on and see whether your eating habits are right or whether you need to make a few adjustments to get the most out of your training.

Spirulina pre-workout

Spirulina is a superfood, rich in plant protein, amino acids, vitamins and minerals. That's why spirulina is widely used in sport by athletes, both pre-workout to give energy and post-workout to support cell recovery.

Why take spirulina before exercise?

Before exercise it is always a good idea to eat foods with high-protein macronutrients. Being rich in protein, antioxidants and omega 3, spirulina is a perfect pre-workout snack.

How to take spirulina before exercise?

Spirulina before training is a highly recommended food, but how can we take it? Here are 3 quick and easy ideas for adding spirulina to your pre-workout routine.

Spirulina benefits athletes thanks to its protein and antioxidant properties and its fatty acids, such as omega 3 and omega 6, which help consolidate the efforts made during training.

Not everyone likes the taste of spirulina on its own, though, so our advice is to try mixing it into a protein shake to drink before training. Looking for a quick and easy idea for a spirulina protein shake?

Blend 1 banana (rich in carbohydrates) and a teaspoon of chia seeds with a glass of plant-based milk (we recommend soya milk because it has the most protein) and 3 grams of Spirulina Becagli powder for a protein drink that's ideal for your daily training. If you prefer, you can also use a sachet of Spiruday, the daily dose of organic spirulina perfect for your sports nutrition.

Another very simple way to take spirulina before exercise is to mix it with low-fat yoghurt or kefir, adding a few nuts too (without overdoing it, as they are rich in fat and could weigh you down).

Natural plain yoghurt is excellent as it provides a good dose of energy, while nuts keep tiredness at bay and keep energy levels steady.

Kefir is even better for athletes, as it is rich in probiotics that support gut health and also increase the percentage of essential amino acids.
Pre-workout spirulina, mixed with 100 ml of yoghurt or kefir, can be used either as a powder or as sticks, which add a crunchy texture and an always intriguing sweet-savoury contrast.

Want all the benefits of spirulina before every workout, without any effort? Take Spirulina Becagli directly as capsules or in the handy Spirutab format, Italian organic spirulina tablets registered with the Ministry of Health as a food supplement.

A snack like this offers many benefits, such as lower blood cholesterol levels.
Spirulina is also a natural antioxidant that helps keep tissues young over time, with visible results in the short and long term. You will gradually notice a clear improvement in blood sugar and anaemia, as it provides a good amount of iron to those who are partly lacking in it.

People with high or low blood pressure will notice a change, as this alga helps stabilise values with a decisive action that is nonetheless perfectly tolerated by the body.
Strengthening the immune system is also important, especially when the body is under pressure and needs proper support during fairly intense sporting activity.

Spirulina post-workout

As we have seen, spirulina is a food rich in plant protein, amino acids, vitamins and minerals. We have seen its usefulness pre-workout; now let's focus on its benefits after training.

Why take spirulina after exercise?

Taking spirulina during physical activity allows us to replenish all the trace elements and minerals normally lost through sweat, such as calcium and magnesium. In addition, the protein in spirulina is essential for speeding up cell and muscle recovery after a workout.

How to take spirulina after exercise?

Spirulina is therefore essential after training or intense physical exertion too, but how can we take it? Here are 3 simple ideas for adding spirulina to your post-workout routine.

Especially if you exercise before lunch or dinner, the hunger that comes at the end of a workout is really strong and deserves to be satisfied with a good plate of pasta.

However, avoid pasta made with classic white flour, which is heavy and hard to digest, especially in the evening, and treat yourself to a bigger portion by choosing rice or legume pasta with spirulina: gluten-free and rich in protein.
In our range you will find excellent penne rigate, tagliatelle or caserecce with their typical dark green colour, made with rice flour and spirulina, perfect for people with gluten problems. You can dress the pasta with low-fat ingredients such as tuna, seasonal vegetables or other oily fish, rich in omega 3 and fats that help revitalise the body after training.

Remember not to overdo the sauce and to choose fresh, minimally processed ingredients, which will make the dish light but at the same time tasty and filling enough for even the hungriest athlete.
Want more protein? Try the gigli made with legume flour and spirulina, a pasta with 20g of protein (per 100g of product), gluten-free and highly digestible.

A tasty, quick and easy idea for taking spirulina post-workout is to make bars with nuts, dark chocolate, honey and, of course, spirulina.

Nuts help build muscle mass and optimise recovery after hard training, dark chocolate is an excellent source of energy and helps replenish glycogen stores after exercise, while honey, being rich in sugars, strengthens the muscles, increasing endurance and speeding up cell recovery.

Here is a quick recipe for a protein bar with spirulina, ideal for your post-workout:

Ingredients for 10 servings
40g egg white powder
80g puffed buckwheat
30g honey
100g dark chocolate
30g spirulina

Method
Melt the dark chocolate in the microwave and combine the buckwheat, honey, egg white powder, melted chocolate and spirulina powder in a bowl, mixing until all the ingredients are combined.
Transfer the mixture into bar moulds or a tin lined with cling film: the bars should be about 2-3 cm high.
Now put everything in the fridge or freezer for about 30 minutes and your spirulina protein bar is ready to enjoy!
The bars can be kept in the fridge, ready to eat after every workout.

Of course, for post-workout spirulina too, you can take spirulina capsules or spirulina tablets directly. We recommend taking 6 to 10 capsules or tablets, depending on the intensity of your workout.
Ideally, you could take half the dose of spirulina pre-workout and the other half after training, to make the most of all the benefits of Italian organic spirulina.

Can I take spirulina both before and after training?

The recommended daily dose of spirulina is 3 grams, but athletes who train hard and undertake intense physical exertion can take up to 10 grams of spirulina in its various forms, throughout the day.
To make the most of the benefits of spirulina and its energising, antioxidant and anti-inflammatory properties, our advice is to take spirulina both before and after training.

In any case, spirulina can be taken at any time of day, so we invite you to find out how to take spirulina at breakfast.