What are nitrates?
Nitrates are naturally occurring substances found in foods and dietary supplements. They play several important roles in the body. When consumed, Nitrates (NO3-) are first digested and converted to Nitrites (NO2-) in the mouth, and further converted into Nitric Oxide (NO) in the stomach.
How does Nitric Oxide (NO) influence athlete performance and recovery?
Nitric Oxide (NO), acts as a vasodilator.
This means it relaxes the muscles around blood vessels, allowing them to widen, and increase blood flow, oxygen and nutrient delivery to tissues, including working muscles during exercise (training).
What does Nitric Oxide improve?
NO improves blood flow & oxygen delivery to muscle during performance.
- Enhanced Exercise Economy: Reduced oxygen consumption rates
- Improved Energy Efficiency: Reduce fatigue in time to exhaustion tasks
- Increase Cardio-Respiratory Endurance: Better aerobic performance
How does it work?
Nitrates and Nitric Oxide work to provide more energy, to perform at higher-levels for longer, without fatiguing and support quicker recovery.
- Mitochondrial Biogenesis: NO can increase the mitochondrial content of muscle cells.
- Energy Supply: This increases energy supply (ATP) to muscles and improves efficiency of respiration.
- Muscle Contraction: NO enhances skeletal muscle contractility (contraction & relaxation), to improve function.
What are main food sources of nitrates?
Dietary nitrates are found in organic foods, such as leafy green vegetables (e.g. spinach, arugula and kale), root vegetables (e.g. beetroot and radishes) and certain fruits (e.g. pomegranate and watermelon).
Supplement Sources:
Nitrate supplements are often derived from beetroot extracts or sodium nitrate. They provide a concentrated source of nitrates at doses more meaningful to positively influence athlete performance and recovery, when compared to normal dietary intake through whole foods.
Who can benefit from consuming more nitrate food sources or supplementing with nitrates?
A variety of sporting populations, including:
- Prolonged endurance Sports (e.g. Swimming, Runners, Cyclists)
- Team or Field-based Invasion Sports (e.g. Rugby, Football, Netball)
- Combat Sports (e.g. MMA, Boxing, Judo, Taekwondo)
What does the research say? Evidence-based recommendations:
Shannon et al. (2022) recommend the following Nitrate supplementation:
- Dose: ~1000mg / day
- Timing: 2-4 hours before training
- Source: Vegetable-derived products (e.g. beetroot products rich in nitrates, polyphenols and anti-oxidants)
What limitations exist?
Liquid beetroot juice drinks can have acquired tastes and smells, making it difficult to consume the quantities (volumes) required to enhance performance.
What solutions exist?
Our Beetroot Powder Capsules are small and mighty. They pack a punch delivering 1300mg of 100% natural, organic beetroot powder (Beta Vulgaris) per serving.
