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Dietary nitrate and O₂ consumption during exercise
Medicine and Sport Science
|October 19, 2012
Summary
Dietary nitrate supplementation, found in beetroot juice, enhances exercise efficiency and performance by increasing nitric oxide (NO) bioavailability. Athletes can improve time trial performance by consuming nitrate approximately 3 hours before training or competition.
Area of Science:
- Exercise Physiology
- Nutritional Biochemistry
- Sports Science
Background:
- Dietary nitrate supplementation is increasingly investigated for its ergogenic effects.
- Nitrate increases nitric oxide (NO) bioavailability, influencing physiological responses to exercise.
Purpose of the Study:
- To review the impact of dietary nitrate on exercise efficiency and performance.
- To examine the mechanisms behind nitrate's ergogenic effects, including O(2) cost and muscle efficiency.
- To provide recommendations for athletes regarding nitrate intake timing.
Main Methods:
- Review of recent studies on dietary nitrate supplementation (salts and beetroot juice).
- Analysis of physiological data, including oxygen (O(2)) cost of sub-maximal exercise.
- Evaluation of time trial performance data in competitive cyclists.
Main Results:
- Nitrate supplementation reduces the O(2) cost of sub-maximal exercise, indicating enhanced muscle efficiency.
- Acute effects are observed within 2.5 hours, with benefits maintained for at least 15 days with continued supplementation.
- A 1-2% improvement in time trial performance (4-16 km) has been reported in cyclists.
Conclusions:
- Dietary nitrate, achievable through beetroot juice, offers significant ergogenic potential.
- Optimal timing for nitrate consumption is approximately 3 hours before exercise to maximize plasma nitrite levels.
- Further exploration of nitrate supplementation is recommended for athletes seeking performance enhancement.
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