Synopsis

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

Nitrates, commonly found in foods like beetroot and leafy greens, have garnered significant scientific interest for their potential to enhance exercise performance. The primary mechanism is related to the nitrate-nitrite-nitric oxide (NO) pathway. When consumed, dietary nitrates are converted in the body to nitrite and subsequently to nitric oxide, a molecule that facilitates vasodilation (widening of blood vessels), improves blood flow, and enhances oxygen delivery to muscles during exercise. These effects can reduce the oxygen cost of submaximal exercise and potentially improve exercise efficiency and endurance capacity.

Multiple randomized controlled trials and meta-analyses have demonstrated that nitrate supplementation—most commonly via beetroot juice—can improve performance in endurance exercise, particularly in activities lasting from 5 to 30 minutes. Benefits are most pronounced in recreationally active individuals and less consistent in elite athletes, possibly due to their already optimized physiological adaptations. The evidence base is robust, with several studies reporting improved time-to-exhaustion, reduced perceived exertion, and lower oxygen consumption during exercise following nitrate supplementation.

While the effects on strength or high-intensity sprint performance are less clear, the scientific consensus is that dietary nitrates can provide a modest but meaningful ergogenic aid for aerobic exercise. Therefore, the use of nitrates to support exercise is primarily justified by scientific evidence, with an evidence strength rating of 4 out of 5.

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