Beetroot and rhubarb, as well as green leafy vegetables, contain nitrates. Nitrates are natural chemicals that are converted into nitric oxide in the body. Nitric oxide is also produced organically within the body. When oxygen levels within the body are exhausted, nitric oxide plays an imperative role in contractile, vascular and metabolic regulation and enables athletes to be able to continue to work intensely. Nitric oxide causes vasodilation; this widening of the arteries and veins augments blood flow and subsequently improves the delivery of oxygen and nutrients to the working muscles, as well as the removal of metabolic waste. Consequently, ATP can be produced more efficiently; less energy and less perceived effort is required per volume of work. More powerful muscular contractions can be produced and time to exhaustion can be increased. In competitive sports, 0.5% to 1.5% improvements in performance are considered a vital difference. Not only has the consumption of nitrates shown physical performance benefits, Thompson et al., (2015) investigated whether increase blood flow would optimally affect brain function. After finding an improved reaction time to cognitive tasks, they concluded that dietary nitrate may slow the decrease in cognitive function that regularly takes place during prolonged intermittent exertion. Enriched blood flow to the brain is suggested to result in enhanced cerebral oxygen delivery and utilisation.
It is worth noting that to consume the minimum amount of nitrate to enhance athletic performance (300-400mg), you would need to eat at least 150g spinach, 110g rhubarb or 200g beetroot. Concentrated beetroot juice may be a more practical method of consuming nitrate in close proximity to exercise as it does not contain as much fibre, which can cause gastrointestinal distress during exertion. However, generally including foods high in nitrates within your diet can significantly increase the accessibility of nitric oxide. There have been multiple studies that have investigated the use of beetroot juice as a tool for gaining an extra edge in athletic performance. In fact, in 2018, the International Olympic Committee (IOC) classified beetroot juice as an valuable ergogenic aid to boost high intensity exercise performance.
The beneficial effects of dietary nitrate appear to be greater for those who perform high intensity aerobic exertion. Yet, research of both chronic and acute nitrate consumption has reported enhanced maximal power and sprint performance. This may be underpinned by nitric oxide's influence on calcium signalling, which is a critical mechanism for muscle contraction. However, the ergogenic effects of nitrates may be diluted in high level, elite athletes, due to these individuals having such an efficient ability to utilise oxygen.
Including foods high in nitrates regularly in your diet helps to increase the availability of nitric oxide.
Nitric oxide is a vasodilator, leading to enhanced oxygen delivery and efficiency of energy (ATP) production. Less energy is required per action.
Chronic (long term) and acute (short term) nitrate consumption associated with enriched muscle function and contractile power.
Initial research has indicated an association with enhanced brain power during latter stages of intermittent exercise.
Nitrate consumption should be taken approximately 2 hours prior to training/competition as this is when blood nitrate concentrations have been shown to peak following intake. After 24 hours, blood nitrate levels return to baseline.
Chronic loading of nitrate in the multiple days before an event is thought to be more impactful than acute supplementation.
Nitrate intakes of ~300-1000mg have been shown to enhance athletic performance. This is attainable through your diet.
*Please note: any use of supplements should be discussed with a registered nutritionist. There are risks associated with over consumption of nitrates, but this is much less likely to occur through diet.
Baranauskas, M. N. and Coggan, A. R., (2021). Dietary Nitrate Supplementation and Exercise-Related Performance. Nutrition Today, 55(5), p.211-217.
Coggan, A. R., Baranauskas, M. N. and Hinrichs, R. J., (2021). Effect of dietary nitrate on human muscle power: a systematic review and individual data meta-analysis. Journal of the International Society of Sports Nutrition, 18, p.66.
Coggan, A. R. and Peterson, L. R., (2018). Dietary nitrate enhances the contractile properties of human skeletal muscle. Exercise and sport sciences reviews, 46(4), p.254.
Domínguez, R., Cuenca, E. and Maté-muñoz, J. L., (2017) Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients, 9(1), p.10.
Lopez-Samanes, A., Gomez-Parra, A., Moreno-Perez, V. and Courel-Ibanez, J., (2020). Does Acute Beetroot Juice Supplementation Improve Neuromuscular Performance and Match Activity in Young Basketball Players? A Randomized, Placebo-Controlled Study. Nutrients, 12, p.188.
López-Samanes, Á., Pérez-López, A., Moreno-Pérez, V., Nakamura, F.Y., Acebes-Sánchez, J., Quintana-Milla, I., Sánchez-Oliver, A.J., Moreno-Pérez, D., Fernández-Elías, V.E. and Domínguez, R., (2020). Effects of beetroot juice ingestion on physical performance in highly competitive tennis players. Nutrients, 12(2), p.584.
Macuh, M. and Knap, B., (2021). Effects of Nitrate Supplementation on Exercise Performance in Humans: A Narrative Review. Nutrients, 13, p.3183.
Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., Walsh, N. P., Garthe, I. and Geyer, H., (2018). IOC consensus statement: Dietary supplements and the high-performance and the high-performance athlete. British Journal of Sports Medicine, 52, p.439-455.
Stamler, J. S. and Meissner, G., (2001). Physiology of nitric oxide in skeletal muscle. Physiological Reviews, 81, p.209-237.
Tan, R., Cano, L., Lago-Rodríguez, Á. and Domínguez, R., (2022). The Effects of Dietary Nitrate Supplementation on Explosive Exercise Performance: A Systematic Review. International Journal of Environmental Research and Public Health, 19(2), p.762.
Thompson, C., Vanhatalo, A., Jell, H., Fulford, J., Carter, J., Nyman, L., Bailey, S. J. and Jones, A. M., (2016). Dietary nitrate supplementation improves sprint and high-intensity intermittent running performance. Nitric oxide, 61, p.55-61.
Thompson, C., Wylie, L. J., Fulford, J., Kelly, J., Black, M, I., McDonagh, S. T., Jeukendrup, A. E., Vanhatalo, A. and Jones, A. M., (2015). Dietary nitrate improves sprint performance and cognitive function during prolonged intermittent exercise. European Journal of Applied Physiology, 225(9), p.1825-1834.
Wylie, L., Bailey, S., Kelly, J., Blackwell, J. R., Vanhatalo, A. and Jones, A. M., (2016). Influence of beetroot juice supplementation on intermittent exercise performance. European Journal of Applied Physiology, 116, p.415-425.
Nourishing Nitrates - Rhubarb Crumble Recipe
Rhubarb is rich in nitrates, as well as vitamin C and vitamin K. It also contains vitamin A calcium and potassium.
High in carbohydrate, this rhubarb crumble would make a great dessert the night before an event or a pre-training/match breakfast.
Ingredients for 2 meal size servings:
5 tbsp honey
60g buckwheat flour
30g rolled oats
3 tbsp coconut oil
2 apples chopped
200g rhubarb
1 cup blackberries
1 tsp cinnamon
Method
Preheat the oven to 180C/gas mark 4.
Chop the rhubarb into small pieces (~2cm) and place in a baking dish with the chopped apple, 2 tbsp honey and 1 tsp cinnamon. Roast for 15 minutes.
Meanwhile, mix the oats, flour, 3 tbsp honey and coconut oil together in a mixing bowl until a crumble mixture forms.
Once the apple and rhubarb have roasted for 15 mins, add the blackberries and then cover with the crumble mixture.
Bake for 15-20 mins or until golden brown.
Serve on its own, or with some greek yoghurt for some protein.
Nutritional Information
648 calories
112g carbohydrate
8g protein
22g fat
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