Nitrate

Question 1

Nitrate

Answer 1

ingestion of NO3- leads to enhanced nitric oxide bioavailability

no health concerns
not banned
average intake = 1-2 mmol/d (~60-120 mg/d)

Question 2

High nitrate-containing foods

Answer 2

leafy greens
root veg

80% total nitrate dietray intake

Question 3

Nitric oxide

Answer 3

ingestion dietary NO3 –> enhance NO bioavailability
via NO3- nitrite NO pathways
reaction catalyzed by bacteria in the mouth and digestive system

important role in modulation of skeletal muscle function

Question 4

Effects nitrate

Answer 4

increase NO bioavailability

increase blood flow to muscle
increase function of type II fibres
increase efficiency of mitochondrial respiration
increase muscle contractile function
immune health
improved exercise performance (~16% in time to exhaustion)

Question 5

Effects of exercise economy

Answer 5

reduced ATP cost of muscle force production
more efficient mitochondrial oxidative phosphorylation
NO3- supplementation —> lower O2 cost of exercise

Question 6

Supplementation regime nitrate

Answer 6

beetroot

acute dose (2-3h pre-exercise)
5-9mmol
310-560mg

chronic sup = useful highly trained athletes 3-15 days pre-event

Question 7

Nitrate use

Answer 7

prolonged submaximal exercise - endurance events
aerobic fitness
high-intensity intermittent events with short duration/sprint efforts
exposure to altitude training

Question 8

Ind variability nitrate

Answer 8

female athletes
training status affect efficacy with highly-trained endurance athleets = not benefit sig
age

Question 9

Risk nitrate

Answer 9

beetroot juice = mild gut discomfort
pink colour to urine

mistake nitrite/nitrite salt = toxic

long-term effects unknown

contamination - only use batch-tested supplements