What are nitrates and why will they give you an extra boost in your performance on the bike?

Nitrates are an important component for any cyclist looking to improve their performance. Whether through diet or specific supplements, incorporating nitrates can help increase energy efficiency, improve blood flow, and ultimately take your cycling performance to the next level.

What are nitrates?

Nitrates are chemical compounds found naturally in certain foods, especially in leafy green vegetables and other vegetables. These foods, when ingested, convert to nitrites in the body and, under low oxygen conditions, nitrites are transformed into nitric oxide (NO).

Nitric oxide is an essential molecule for various biological functions, including dilating blood vessels, regulating blood pressure, and improving blood flow to muscles. These properties make nitrates of special interest to athletes, as they can significantly influence physical performance, particularly in endurance sports like cycling.

Why will they improve your cycling performance?

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The nitric oxide derived from nitrates plays a crucial role in exercise efficiency. By improving blood vessel dilation, nitric oxide facilitates better oxygen and nutrient supply to muscles during exercise. This not only reduces the amount of oxygen muscles need to work at a certain intensity but also allows the body to work more efficiently for longer periods.

In endurance sports like cycling, energy efficiency is crucial. Various studies have shown that nitrate supplementation can reduce oxygen demand during maximal exercise by approximately 5%. This means a cyclist can maintain a similar power output with less oxygen demand, resulting in improved performance. Additionally, improved blood circulation and oxygen delivery to muscles can delay the onset of fatigue, allowing cyclists to sustain intense effort for longer periods.

In fact, a study has shown that cyclists who consumed nitrate supplements in the form of concentrated beet juice two and a half hours before a time trial improved their performance by 2.7% in a 4 km test and 2.8% in a 16.1 km test. These benefits are not limited to short-distance tests; nitrate supplementation has also been shown to improve performance in longer events, such as endurance races.

What foods contain nitrates?

Nitrates are abundant in certain foods, particularly vegetables. Approximately 80% of the nitrates we consume come from leafy green vegetables and other vegetables. Some of the richest sources of nitrates are:

• Spinach: One of the richest sources of nitrates, spinach is an excellent option for those looking to naturally improve their athletic performance.
• Beetroot: Beetroot is perhaps best known for its nitrate content and popular use in sports supplementation. It is commonly used in the form of concentrated juice or powder to maximize nitrate intake.
• Lettuce: Especially romaine lettuce, is another nitrate-rich vegetable that can be easily incorporated into daily diet.
• Celery: Besides being a low-calorie vegetable, celery also provides a good amount of nitrates.
• Arugula: This leafy green vegetable is not only high in nitrates but also has a spicy flavor that can add a special touch to salads.

In addition to these vegetables, small amounts of nitrates can also be found in processed meat products such as sausages and deli meats, although these sources are not the most recommended from a nutritional standpoint.

For those looking for a more controlled and concentrated dose of nitrates, supplements are an effective option. These usually come in the form of concentrated beet juice, gels, or bars, specifically designed for use before and during cycling events.

Nitrate supplements are particularly useful because they allow for precise dosing and ensure that the necessary amount of nitrates is obtained to improve performance. For example, a dose of approximately 6-8 mmol (equivalent to about 350-500 mg of nitrate) consumed between 2 and 3 hours before exercise is recommended. For longer competitions or endurance events, a nitrate "loading" strategy can also be chosen, involving daily nitrate consumption for several days before the event to maximize the benefits they provide.