Improve Performance with Nitrates

Among the numerous nutritional supplements available on the market, nitrates are probably among those that have gained the most popularity in recent years. Their popularity is well deserved, as substantial evidence supports their benefits for sports performance. But before knowing their benefits, it is worth explaining what nitrates are and how they work.

 Nitrates and nitric oxide

When we talk about nitrates, we cannot fail to mention nitric oxide. Nitric oxide is a gaseous molecule that has numerous functions in our body (some of which we will mention later), but the function for which it has come to the fore in sports science in recent years has been mainly due to its influence on vascular health, causing vasodilation and thus regulating blood flow. and therefore facilitating the arrival of nutrients to the muscles and the elimination of waste substances (1).

And what role do nitrates play in this process? When we ingest nitrates through the diet, either through supplements or through vegetables rich in this substance (such as beetroot), these are converted to nitrites in a process carried out especially by the bacteria of the oral cavity. Subsequently, these nitrites are transformed into nitric oxide in the stomach and other tissues, such as the vascular, thus exercising their vasodilatory function.

Nitrate supplementation and performance

Given its vasodilatory function and its benefits on blood flow, one of the types of exercise on which the effect of nitrates has been most studied is endurance exercise. More than 15 years ago, pioneering human studies showed that nitrate consumption improved exercise efficiency; that is, less oxygen was consumed to perform at the same intensity (2). Since then, the evidence regarding the benefits of nitrates has grown exponentially. For example, a recent meta-analysis published in the journal Sports Medicine and which included 73 studies showed that nitrate consumption improves different performance indicators in endurance tests such as the average power achieved, the time to exhaustion at a certain power, or the distance traveled in a certain time (3). Putting these results into actionable data: a study in cyclists showed that nitrate consumption improved performance by 13-14 watts in both a 4 km and a 16 km time trial (resulting in a 2.8% improvement in total time) (4).

 Nitrates and performance in strength, power and high-intensity efforts

Although initially studies focused mainly on the benefits of nitrates in endurance exercise, in recent years evidence has shown that nitrates can also be effective in other types of exercise such as high-intensity exercise or even in strength or power actions. These benefits could be due not only to the vasodilator effect of nitrates, but also to the effects this compound has on muscle-fiber contractile function, favoring, for example, calcium metabolism (1).

Confirming these benefits, one study observed improvements in performance in a repeated sprint session that sought to simulate the pattern of efforts that occurs in many team sports (5). Similarly, other studies have found benefits in force actions. For example, one study evaluated the effects of nitrate supplementation on the number of bench press reps participants were able to perform in three sets until muscle failure (with a load of 60% of their maximum rep). The results showed that, when they consumed nitrates, the number of repetitions performed was higher in each of the sets compared to when they had consumed a placebo (6) (Figure 1).

Figure 1. The consumption of nitrates improves the number of bench press repetitions that the participants were able to perform until failure in three sets. Figure obtained from Mosher et al. (6).

Add citrulline for a more complete strategy

In addition to nitrates, there are other precursors of nitric oxide. This is the case of citrulline, an amino acid that can be synthesized endogenously from arginine or glutamine, but which is also present in foods such as melon. But in addition to being a precursor of nitric oxide (i.e., it can help the formation of this molecule), citrulline also acts as a buffer, reducing the acidosis that occurs during high-intensity exercise. Thus, some studies suggest that citrulline alone may exert benefits on performance and recovery (7,8).

But not only that, in recent years it has been studied whether the combination of both supplements, citrulline and nitrates, could provide more benefits than the consumption of each of these supplements separately, and the results are promising. For example, a study led by Aitor Viribay (current nutritionist of the Ineos cycling team), showed that, compared to a placebo or isolated nitrate intake, the daily combination of nitrates (500 mg) and citrulline (6 g) for one week improved lactate clearance after a Wingate test (a power test consisting of 30 seconds at maximum effort) and peak power in an incremental test (Figure 2) (9). Similarly, the same research group led by sports nutritionist Dr. José Burgos Balmaseda and Dr. Juan Mielgo Ayuso, from the University of Burgos, has shown that the combination of nitrates (300 mg/day) and citrulline (3 g/day) for 9 weeks in triathletes tends to produce greater improvements in some indicators such as horizontal jump or maximum oxygen consumption with respect to nitrate intake or citrulline alone, or placebo (10).

Figure 2. The combination of nitrates and citrulline (BR-CITG) appears to maximize performance improvements in an incremental trial compared to nitrate intake alone, or with the intake of a placebo. Figure obtained from Viribay et al. (9).

Conclusions and practical considerations

It is therefore clear that nitrates can be an effective aid for improving performance in sports of different kinds, from endurance to those that include high-intensity efforts or even strength or power sports. In addition, its combination with citrulline seems to maximize the benefits.

It is important to note that benefits have been reported with nitrate supplementation even after a single dose ingested before exercise, especially from 300 mg ingested at least 150 minutes before exercise (11). However, even more studies have confirmed the benefits of this supplement when ingested continuously for two or more days (usually around a week). Conversely, elements such as oral antimicrobials (e.g. mouthwashes or toothpaste with antibacterial substances) may partly attenuate the positive effects due to the important role of the oral microbiota in the conversion of nitrates to nitrites (11).

 

NITRATES 600 + CITRULLINE SHOT GEL

Innovative shot gel that combines 600 mg of nitrates and 6.000 mg of citrulline per dose, designed to maximize sports performance. This supplement acts as a precursor to Nitric Oxide, improving vasodilation, blood flow, and the transport of oxygen and nutrients to the muscle. Ideal for athletes looking for improved exercise capacity and faster recovery.

MORE INFO

Pedro Valenzuela
Researcher in the Physiology Unit of the University of Alcalá and in the Performance Control Unit at the Sports Medicine Center (AEPSAD, CAR of Madrid).
Web: www.fissac.com

References

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3. Gao C, Gupta S, Adli T, Hou W, Coolsaet R, Hayes A, et al. The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2021;18(1):1–11.
4. Lansley KE, Winyard PG, Bailey SJ, Vanhatalo A, Wilkerson DP, Blackwell JR, et al. Acute dietary nitrate supplementation improves cycling time trial performance. Med Sci Sports Exerc. 2011;43(6):1125–31.
5. Thompson C, Wylie LJ, Fulford J, Kelly J, Black MI, McDonagh STJ, et al. Dietary nitrate improves sprint performance and cognitive function during prolonged intermittent exercise. Eur J Appl Physiol [Internet]. 2015;115(9):1825–34. Available from: http://dx.doi.org/10.1007/s00421-015-3166-0
6. Mosher SL, Sparks SA, Williams EL, Bentley DJ, Mc Naughton LR. Ingestion of a Nitric Oxide Enhancing Supplement Improves Resistance Exercise Performance. J Strength Cond Res [Internet]. 2016;30(12):3520–4. Available from: http://content.wkhealth.com/linkback/openurl?sid=WKPTLP:landingpage&an=00124278-201612000-00030
7. Stanelle ST, Mclaughlin KL, Crouse SF. One Week of L-Citrulline Supplementation Improves Performance in Trained Cyclists. J Strength Cond Res. 2020;34(3):647–52.
8. Rhim HC, Kim SJ, Park J, Jang KM. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. J Sport Heal Sci [Internet]. 2020;9(6):553–61. Available from: https://doi.org/10.1016/j.jshs.2020.02.003
9. Viribay A, Alcantara JMA, López I, Mielgo-Ayuso J, Castañeda-Babarro A. Impact of a short-term nitrate and citrulline co-supplementation on sport performance in elite rowers: a randomized, double-blind, placebo-controlled crossover trial. Eur J Appl Physiol [Internet]. 2024;(0123456789). Available from: https://doi.org/10.1007/s00421-024-05415-4
10. Burgos J, Viribay A, Fernández-Lázaro D, Calleja-González J, González-Santos J, Mielgo-Ayuso J. Combined effects of citrulline plus nitrate-rich beetroot extract co-supplementation on maximal and endurance-strength and aerobic power in trained male triathletes: A randomized double-blind, placebo-controlled trial. Nutrients. 2022;14(1):1–14.
11. Silva KVC, Costa BD, Gomes AC, Saunders B, Mota JF. Factors that Moderate the Effect of Nitrate Ingestion on Exercise Performance in Adults: A Systematic Review with Meta-Analyses and Meta-Regressions. Adv Nutr [Internet]. 2022;13(5):1866–81. Available from: http://dx.doi.org/10.1093/advances/nmac054