Reasons to Consider Nitrate Supplements

It might be surprising, but the unassuming beet could potentially enhance your cycling performance. Scientific research backs this claim. The high concentration of inorganic nitrates in this root vegetable is the key. By consuming inorganic nitrates found in foods like beetroot, you can elevate the levels of nitric oxide in your body, potentially enhancing your aerobic capacity.

Upon intake, the body converts these nitrates into nitrites through oral bacteria, which then transform into nitric oxide in the gut. Nitric oxide acts as a signaling molecule that widens blood vessels and improves blood circulation. This vasodilation can aid in reducing hypertension and decreasing the energy expenditure for ATP production, which is crucial for aerobic exercise like cycling.

Advantages

Studies indicate that nitrate supplements primarily improve efficiency during submaximal exercise. Athletes may sustain a consistent pace with less energy or elevate their pace using a similar energy level. Although the efficiency gains tend to be modest, endurance athletes have reported slight performance improvements.

Besides performance benefits, inorganic nitrates offer general health advantages, including lowering blood pressure, reducing inflammation, and enhancing cardiovascular health. Naturally sourced inorganic nitrates from vegetables like arugula, spinach, and beetroot are rich in essential nutrients and minerals, making them a beneficial addition to your diet.

Potential Drawbacks

Realizing the performance benefits from nitrate supplementation requires precise timing, dosing, and consistency.

Optimal Timing, Dosage, and Regimen

To maximize the benefits of dietary nitrate supplements, they need to be consumed in significant quantities at regular intervals, aligning with your training schedule. Current research indicates a one-week loading period for nitrates. Therefore, if you aim to leverage nitrate benefits for an upcoming event, such as a race, you should start increasing your intake now.

For effective utilization, ingestion of inorganic nitrates, such as beetroot juice concentrate, should occur between two to three hours before training to capitalize on the elevated nitrate levels during exercise.

Significant quantities of nitrates, ideally around 400mg, are required to achieve significant benefits. This amount may increase with escalating fitness levels. While prior studies suggested diminishing effectiveness in more physically active individuals, recent findings indicate that trained athletes might benefit from higher nitrate intake, potentially up to 800mg.

Beetroot juice is a popular nitrate supplement, available in juice, concentrate, and powder forms, offering versatility and quick nitrate consumption.

Consideration for Caffeine-Mouthwash Interaction

Combining beetroot supplements with caffeine may nullify the benefits of beetroot juice. Therefore, if you currently use caffeine supplements and find them effective, it may be wise to continue with them instead of simultaneously incorporating beetroot juice. Additionally, antibacterial mouthwashes and gums can hinder nitrate accumulation, potentially impacting the effectiveness of beetroot supplementation.

Quantity and Administration

While the optimal nitrate quantity may vary based on fitness levels, a cautious approach involving higher nitrate intake tends to yield better results. A physically fit individual might consume anywhere from 400mg to 800mg of nitrates.

Regarding administration, various options exist, such as beetroot “shots,” powdered forms, or juicing raw beets. Each method offers flexibility, enabling you to choose a preferred way of nitrate consumption.

Considering Beetroot Supplements

Prior to integrating any new supplement into your regimen, consult with a healthcare professional. While beetroot juice supplementation is generally safe for most athletes, individual responses may vary.

The decision to use beetroot supplements ultimately rests with you. While research supports the potential enhancement of aerobic capacity, the associated limitations and trade-offs may influence its suitability for your specific needs.

Results may also vary, as some athletes have reported positive outcomes from beetroot supplementation, while others have experienced minimal changes. Therefore, determining the effectiveness of beetroot for you may require personal experimentation.

Further Reading and Resources