Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Nitrate supplementation, often in the form of beetroot juice or sodium nitrate, is scientifically validated to enhance athletic and exercise performance. Dietary nitrate is converted in the body to nitric oxide (NO), a molecule that plays a key role in vascular function by promoting vasodilation, thereby improving blood flow and oxygen delivery to muscles during exercise.

Clinical studies have shown that nitrate supplementation can reduce the oxygen cost of submaximal exercise and improve exercise efficiency. This is particularly well-documented in endurance sports such as running and cycling. A 2013 meta-analysis published in Sports Medicine concluded that dietary nitrate supplementation can improve exercise performance, especially in time-to-exhaustion and time-trial tests, though the effects may be more pronounced in less-trained individuals. Mechanistically, nitrate is believed to enhance mitochondrial efficiency and reduce ATP cost during muscle contractions.

The majority of research involves acute or short-term supplementation protocols, but some studies suggest that chronic intake may also be beneficial. While individual responses vary, the scientific consensus supports the use of nitrate as an ergogenic aid, with organizations such as the International Olympic Committee recognizing its efficacy for certain athletic populations. However, more research is needed to clarify optimal dosing strategies and long-term effects. Overall, the evidence base is robust, justifying a high rating for nitrate's role in supporting exercise performance.

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