Nitrate is a compound that has become popular as a performance-enhancing supplement for endurance sports such as running and trail running . Nitrates, primarily found in foods like beets , spinach , and other green leafy vegetables, have the ability to be converted by the body into nitric oxide . This compound has several benefits for athletes, as it improves blood flow, oxygen efficiency, and muscular endurance.
How does nitrate help in running and trail running?
Improves oxygen efficiency: The main benefit of nitrate is its ability to increase nitric oxide levels in the body. Nitric oxide helps dilate blood vessels , which improves circulation and oxygen flow to the muscles. This allows the body to use oxygen more efficiently during exercise, which is especially useful in endurance activities like running and trail running, where oxygen consumption is crucial to maintaining performance over long periods.
Increased endurance and reduced fatigue: Studies have shown that consuming nitrates can reduce oxygen consumption during exercise, meaning the body requires less oxygen to perform a given task. This results in increased efficiency and endurance, allowing runners and trail runners to maintain consistent effort for longer without fatigue as quickly.
Improved performance during high-intensity exercise: Nitric oxide also improves blood flow to the muscles, allowing nutrients and oxygen to reach them more quickly. This is especially useful during high-intensity exercise or on trail sections with steep climbs, where muscles require more oxygen and energy. Nitrate helps delay muscle fatigue, which improves performance during sprints, climbs, and high-intensity efforts.
Reduction in perceived exertion: Improved oxygen efficiency and circulation can make exercise feel less demanding. This can be very useful in competitions or long running and trail training sessions, as it allows athletes to maintain a constant speed without feeling like they're overexerting themselves.
How to consume nitrate for running and trail running?
Nitrate can be obtained through natural foods rich in this compound, such as:
Beetroot juice: It's one of the most popular natural supplements among athletes due to its high nitrate concentration. Consuming beetroot juice 2-3 hours before a workout or competition can be very effective in improving performance.
Green leafy vegetables: Spinach, lettuce, chard, and arugula are excellent sources of nitrates.
Nitrate supplements: For those who don't want to consume large amounts of vegetables, there are nitrate supplements or beetroot concentrates in powder or capsule form that are easy to incorporate into your daily routine.
When to take nitrate?
Nitrate is most effective when taken 2 to 3 hours before exercise , as the body needs time to convert it into nitric oxide. This means it's recommended to take it before long or high-intensity workouts or competitions.
Considerations
Dosage: A dose of 6–8 mmol of nitrate (approximately 200–500 ml of beetroot juice) has been shown to be effective in improving performance. However, the exact amount may vary depending on individual needs and tolerance.
Side effects: Although nitrate is generally safe, some people may experience side effects such as headaches or stomach upset if large amounts of nitrate are consumed in a short period of time.
Summary
Nitrate is a natural supplement that improves performance in endurance sports such as running and trail running by increasing oxygen efficiency, improving blood circulation, and reducing muscle fatigue. Consumed appropriately, especially through foods like beet juice, it can increase endurance, improve performance during high-intensity efforts, and make exercise feel less demanding.
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