Week 9 - Nitrate CH

Question 1

What is nitrate

Answer 1

Dietary nitrate (NO3-)
The ingestion of NO3- leads to enhanced nitric oxide bioavailability
High-nitrate containing foods include leafy greens and root vegetables

Question 2

What are the effects of increase NO bioavailability

Answer 2

Increased blood flow to muscle
Increased function of type II fibres
Increased efficiency of mitochondrial respiration
Increased muscle contractile function
Increase immune health

Question 3

How does NO supplementation increase exercise performance

Answer 3

Reduced ATP cost of muscle force production
More efficient mitochondrial oxidative phosphorylation
Lower O2 cost of exercise

Question 4

Where are the mechanisms of action of NO supplementation

Answer 4

Skeletal muscle O2 delivery
O2 cost of mitochondrial ATP resynthesis
ATP cost of cross-bridge formation

Question 5

What is the best supplementation regime for NO

Answer 5

Acute dose (2-3h pre-exercise): 310-560mg nitrate
Chronic supplementation (3-15 days pre-event): 310-560mg nitrate per day + 310-560mg nitrate pre event
Avoid the use of mouthwash or chewing gum with beetroot juice as they interfere with its benefit
May be useful in highly trained athletes where performance gains are harder to achieve

Question 6

What are some food sources for NO supplementation

Answer 6

Beetroot
Bok Choy
Rocket Lettuce
Parsley
Celery
Baby Spinach
Sliverbeet Spinach

Question 7

When should you consider using NO

Answer 7

• Prolonged submaximal exercise such as endurance events lasting 4-30 mins
• Training for aerobic fitness
• High-intensity intermittent events with short duration and sprint efforts
• During exposure to hypoxic conditions

Question 8

What are some concerns and safety issues with NO supplementation

Answer 8

• Beetroot juice can cause mild gut discomfort
• May cause pink colour to urine
• Common mistake using nitrate or nitrate salt as supplements can be toxic
• Chronic use of nitrate supplementation has not been studied
• Contamination