Nitrates

Question 1

What is the main problem of evaluating the effectiveness of beetroot/nitrate supplementation?

Answer 1

-Almost all research done on nitrates has come out of one lab, and regardless of the quality of the research you have to bear that in mind.

Question 2

What are the performance benefits of nitrate supplementation?

Answer 2

• Improved endurance capacity
• Improved power output in untrained people
• Improved TT in recreational athletes, but mixed results in elite cycling and swimming
• Improved recovery

Question 3

What is the dosing strategy for nitrate supplementation?

Answer 3

• 600mg approximately, or 2x70ml beetroot shots

- Load 1-2 70ml shots for 2-3 days prior, and last intake to be 2-3 hours prior to competition

Question 4

what are the mechanisms for improved performance with nitrate supplementation?

Answer 4

• Improved blood flow to working muscles
• Improved muscle function
• Improved muscle and mitochondrial efficiency

Question 5

What are the risks of nitrate supplementation?

Answer 5

• Methemoglobinemia: impaired oxygen carrying in hemoglobin
• Cyanosis (skin discolouring due to poor blood oxygenation)
• Urine discolouration
• Nitrates react with other compounds during cooking and in GI tract to form carcinogens
• HOWEVER studies suggest that nitrates alone are not solely responsible for these problems, so are they really problems?