Synopsis

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

Nitrates, primarily found in foods such as beetroot and leafy greens, are supported by a substantial body of scientific evidence for their use as athletic and exercise aids. Dietary nitrates are converted in the body to nitric oxide, a molecule that plays a crucial role in vasodilation, improving blood flow, and enhancing oxygen delivery to muscles during exercise. Multiple randomized controlled trials and meta-analyses have demonstrated that supplementation with nitrate-rich foods or nitrate salts can improve exercise performance, particularly in endurance sports. Benefits include reduced oxygen cost during submaximal exercise, improved time-to-exhaustion, and enhanced high-intensity exercise tolerance.

The effects are most pronounced in recreationally active and moderately trained individuals, though some studies show benefits in elite athletes as well. The typical protocol involves consuming nitrate-rich products (like beetroot juice) 2-3 hours before exercise. The evidence is robust, with organizations such as the International Olympic Committee and the Australian Institute of Sport recognizing dietary nitrates as an ergogenic aid with a clear mechanism of action. However, individual responses may vary, and the greatest effects are seen with consistent, short-term supplementation. Overall, the use of nitrates for athletic performance is strongly supported by current scientific data.

More about Nitrates
More about Athletic and Exercise Aids

Other ingredients used for Athletic and Exercise Aids

Other health conditions supported by Nitrates

Products containing Nitrates