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NITRATES

Nitrates – a revolution in the world of endurance sports

Nitrate (NO3) occurs naturally in the body as an anion and is involved in the biosynthesis of nitric oxide (NO), which has many physiological functions in the body. Nitrates are carriers of nitrogen (N) in nature and are therefore often viewed negatively by the public, which is not true. Some vegetables such as radishes, beets, celery, spinach, arugula and watercress are naturally high in nitrates.

  • Green leafy and root vegetables are rich in nitrates.
  • Eating foods rich in nitrates contributes to the formation of nitric oxide.
  • NO boosters are products that usually contain the amino acid citrulline malate, which is most effective at stimulating the production of NO in the body.

What role does nitric oxide NO play in the body?

Nitrates represent an additional pathway for NO production. About 15 years ago, it was shown that taking nitrate significantly increases blood nitrite levels, peaking between 2.5 and 5.5 hours after ingestion. The main functions of nitrates are to regulate blood flow, muscle contractility and respiration in mitochondria.

Nitrate supplementation has many positive effects on performance in endurance events, short maximal efforts (short sprints), and high-intensity interval training (HIIT).

How do nitrates improve endurance?

The beneficial effects of nitrate consumption are most evident during short (<30 minutes) high-intensity endurance activities and during high-intensity interval activities that include short sprints with intermittent submaximal efforts, which is characteristic of most team sports.

Consuming inorganic nitrates increases your body's levels of nitric oxide, which can improve your aerobic capacity. When you consume inorganic nitrates in foods like beets, your system converts nitrates into nitrites through healthy bacteria in your mouth. These nitrites are later converted into nitric oxide in the intestines. Nitric oxide is a signaling molecule that dilates blood vessels and increases blood flow. Vasodilation and the resulting increase in blood flow can reduce high blood pressure and the energy required for ATP production. Since ATP is the main source of energy in aerobic training, this is a huge advantage for endurance athletes.

Positive effects of using nitrates

  • Reduced oxygen consumption during submaximal exercise.
  • Improved muscle efficiency.
  • Longer time to exhaustion during high-intensity, continuous exercise.
  • Ergogenics (performance-enhancing nutritional supplements) are also suitable for well-trained athletes because they improve blood circulation - waste products are removed more quickly and nutrients are introduced into the muscle cells more quickly.

Recent research suggests that nitrate supplementation is most beneficial in situations where oxygen demand is greater than oxygen supply. Recreational and amateur athletes benefit most from consuming nitrates, but they can also be extremely beneficial for all professional athletes, especially during high-intensity activities (sprints, interval training, track cycling, etc.) and during training camps or competitions at altitude, which is particularly useful for cyclists.

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