How a High-Nitrate Diet Can Boost Athletic Performance
Via STACKIn recent years elite Tour de France cyclists began supplementing with high dosages of concentrated beet root juices for the plant's endurance-enhancing effects. The reason for this is that beets contain nitrate, which gets converted to nitric oxide in the body. Nitric oxide causes vasodilation which increases blood flow. Increased blood flow results in a more efficient delivery of oxygen and nutrients to working skeletal muscles for improved performance. A recent study wanted to observe if consuming a short-term high-nitrate diet could increase nitric oxide bio availability and performance. Find out what foods you need to eat to follow a high-nitrate diet and how to nitrate load similarly to the study to enhance exercise performance.
- Arugula (or Rucola or Rocket)
- Bok Choy
Nitrate LoadingThe absolute bioavailability for dietary nitrate is 100 percent, and the peak plasma levels after dietary consumption are typically reached 1.5-1.8 hours post consumption. The European Food Safety Authority established an Acceptable Daily Intake for nitrate of 3.7 mg/kg daily (0.06 nmol/kg). For a 70kg adult this equates to about 260 mg/d (around 4.2 nmol). In the nitrate loading study, athletes had nearly double the plasma nitrate amount (8.2 nmol), equating to 1.95 times more or 7.2 mg/kg daily. For the same 70kg adult this would mean 505 mg daily. READ MORE:
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