HOW NITRATE SUPPLEMENTATION IMPROVES YOUR RUNNING PERFORMANCE

As a running coach, I am constantly searching for ways to help athletes improve their endurance performance. One strategy that has gained attention in recent years is nitrate supplementation. Nitrate, found naturally in certain foods, such as beetroot, has been shown to positively impact exercise performance, particularly in endurance activities like running. In this article, I will explore the potential benefits of nitrate supplementation for endurance athletes and examine the scientific research behind its effects.

Is Nitrate Good for Endurance Athletes?

The answer is a resounding yes! Nitrate, when converted to nitric oxide (NO) in the body, plays a crucial role in various physiological processes, including blood flow regulation and oxygen delivery. By increasing nitric oxide availability, nitrate supplementation has been found to enhance exercise performance.

Does Nitrate (NO3) Improve Exercise Performance?

Multiple studies have demonstrated the performance-enhancing effects of nitrate supplementation. For example, a study published in the Journal of Applied Physiology found that dietary nitrate supplementation improved endurance capacity during high-intensity intermittent exercise. Another study published in Medicine and Science in Sports and Exercise reported that nitrate supplementation increased time to exhaustion during submaximal exercise.

How Do Nitrates Affect Exercise Capacity?

The key mechanism through which nitrates impact exercise capacity is by improving oxygen efficiency and blood flow. Nitric oxide promotes vasodilation, widening the blood vessels and increasing blood flow to working muscles. This increased blood flow enhances oxygen and nutrient delivery to the muscles, thereby improving endurance performance.

Moreover, nitrate supplementation has been shown to improve mitochondrial efficiency. Mitochondria are responsible for producing energy in our cells, and enhancing their efficiency can lead to improved endurance capacity. A study published in the Journal of Applied Physiology found that nitrate supplementation increased the mitochondrial respiration rate, indicating improved energy production.

Do Nitrates Help with Running?

Absolutely! Nitrate supplementation has shown promising results specifically in the context of running performance. A study published in the Journal of Science and Medicine in Sport investigated the effects of nitrate supplementation on 5K running performance. The findings revealed that participants who consumed nitrate-rich beetroot juice experienced improved running economy and faster race times compared to a placebo group.

Additionally, nitrate supplementation has been found to have beneficial effects on running economy and performance in longer distances. A study published in the International Journal of Sport Nutrition and Exercise Metabolism examined the impact of nitrate-rich beetroot juice on half-marathon performance. The results demonstrated enhanced running economy and faster finishing times in the nitrate-supplemented group.

Conclusion:

Nitrate supplementation has emerged as a promising strategy to enhance endurance performance in athletes. By improving oxygen efficiency, blood flow, and mitochondrial function, nitrate supplementation can contribute to better running economy, increased time to exhaustion, and improved race times.

As an online running coach, I understand the significance of incorporating evidence-based strategies into training programs. When combined with a comprehensive training plan, nitrate supplementation can help athletes unlock their full potential and achieve their endurance goals. If you’re wanting to take your running to the next level, be sure to view Mako Running service here.

Remember, proper nitrate supplementation dosage and timing are essential to reap its benefits. Consulting with a sports nutritionist or dietitian can provide personalised guidance and ensure optimal implementation.

Take Care and Happy Running

Coach Wilson

• Sources

  Bailey, S. J., Winyard, P., Vanhatalo, A., Blackwell, J. R., DiMenna, F. J., Wilkerson, D. P., ... & Jones, A. M. (2009). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144-1155.

  Cermak, N. M., Gibala, M. J., & Van Loon, L. J. (2012). Nitrate supplementation's improvement of 10-km time-trial performance in trained cyclists. International Journal of Sport Nutrition and Exercise Metabolism, 22(1), 64-71.

  Larsen, F. J., Schiffer, T. A., Ekblom, B., Mattsson, M. P., Checa, A., Wheelock, C. E., ... & Lundberg, J. O. (2011). Dietary nitrate reduces maximal oxygen consumption while maintaining work performance in maximal exercise. Free Radical Biology and Medicine, 51(2), 452-461.

  Larsen, F. J., Weitzberg, E., Lundberg, J. O., & Ekblom, B. (2007). Effects of dietary nitrate on oxygen cost during exercise. Acta Physiologica, 191(1), 59-66.