ARE NITRATES GOOD FOR ATHLETES AND FITNESS ENTHUSIASTS?

As it stands, training status seems to play a significant role in whether nitric oxide will be useful to an athlete, and research has been limited to young males exclusively, so more work is needed to examine other training populations. However, in untrained or moderately trained individuals, NO may improve performance. With those who are highly trained, the benefits of incorporating NO are unlikely. 2

 Let's Look at The Research

A study found an anaerobic sprinting benefit with nitric oxide supplementation in athletes of about 5%. 3 Another notable study showed possible improvements in reduced oxygen costs during exercise, which could help spare energy even though performance isn't guaranteed, just reduced time to exhaustion in recreationally active men. 4 On the other hand, three performance-based studies on power output and exercise performance did not show any reward or much reward with nitric oxide supplementation 121, 122, 123

Nitrates on Cancer

Just about everything you read in the media would have you believe that nitrates cause cancer, along with everything else. Fortunately, this information is more than likely false since the combination of antioxidants has been shown to decrease the risk significantly. 1 "The cancer link is dependent on the production of nitrosamines from nitrate. This production seems to occur at a greatly reduced rate in the presence of any antioxidant, with vitamin C being used most frequently in research. Due to the antioxidants present in beetroot, nitrosamine production is not a concern. This is also a reason why, if using supplemental nitrate, a congested antioxidant would be a good idea (or just to take the supplement with some fruit).

 

Nitrates and Cardiovascular Health

What's not talked about nearly as frequently in regard to nitrates is the link between them and their role in maintaining better cardiovascular health. 1 Most athletes aren't at risk for heart issues until later in life, but every little bit counts, and eating foods that are high in nitrates (i.e., spinach, celery, and Swiss chard) isn't a bad idea to help engrain healthy eating habits that will benefit you later in life.

SCIENTIFIC REFERENCES:

#1-https://tonygentilcore.com/2013/03/supplement-review-supplements-that-suck-supplements-that-work-and-supplements-that-are-underrated-part-ii/

#2-Bescós, R, et al. “The Effect of Nitric-Oxide-Related Supplements on Human Performance.”Sports Medicine (Auckland, N.Z.), U.S. National

Library of Medicine, 1 Feb. 2012, www.ncbi.nlm.nih.gov/pubmed/22260513/.

#3-Wylie, Lee J., et al. “Dietary Nitrate Supplementation Improves Team Sport-Specific Intense Intermittent Exercise Performance.” European

Journal of Applied Physiology, vol. 113, no. 7, 2013, pp. 1673–1684., doi:10.1007/s00421-013-2589-8.

#4-Lansley, Katherine E., et al. “Dietary Nitrate Supplementation Reduces the O2 Cost of Walking and Running: a Placebo-Controlled Study.”

Journal of Applied Physiology, vol. 110, no. 3, 2011, pp. 591–600., doi:10.1152/japplphysiol 01070.2010.

#5-Vanhatalo, Anni, et al. “Dietary Nitrate Reduces Muscle Metabolic Perturbation and Improves Exercise Tolerance in Hypoxia.” The Journal

Of Physiology, vol. 589, no. 22, 2011, pp. 5517–5528., doi:10.1113/jphysiol.2011.216341.

#6-Masschelein, Evi, et al. “Dietary Nitrate Improves Muscle but Not Cerebral Oxygenation Status during Exercise in Hypoxia.” Journal of

Applied Physiology, vol. 113, no. 5, 2012, pp. 736–745., doi:10.1152/japplphysiol.01253.2011.

#7-Fulford, Jonathan, et al. “Influence of Dietary Nitrate Supplementation on Human Skeletal Muscle Metabolism and Force Production

during Maximum Voluntary Contractions.”PflÃ1⁄4gers Archiv - European Journal of Physiology, vol. 465, no. 4, 2013, pp. 517–528.,

doi:10.1007/s00424-013-1220-5.