The Science Behind Nitrates
Nitrates are compounds formed from nitrogen and oxygen, abundantly present in leafy green vegetables and beetroot. When consumed, they serve as precursors to nitric oxide, a molecule crucial for various physiological functions. Professor Mayur Ranchordas, an expert in applied human nutrition for sport and exercise at Sheffield Hallam University, explains that nitrate supplementation can lead to "improved endurance performance, reduced oxygen consumption during exercise, and enhanced blood flow."
Dr. Matthew Black, a lecturer in applied physiology, nutrition, and metabolism at the University of Exeter, further elaborates on the benefits: "Dietary nitrate is an important precursor to nitric oxide, which is involved in many different functions linked to performance." These functions include regulating blood vessel dilation, assisting with blood pressure and flow, improving mitochondrial efficiency, and enhancing muscle contraction processes.
Performance Benefits for Cyclists
Research has shown that dietary nitrate supplementation can improve endurance exercise capacity, with most studies indicating a 1-3% improvement in performance. For cyclists, this translates to potential gains in various aspects of riding. Enhanced time-trial performance has been observed, with some studies showing improvements of nearly 3%. Cyclists may also experience increased power output during short, high-intensity efforts like sprinting or climbing. Improved muscle contractility and reduced energy costs during exercise are additional benefits that can contribute to better overall performance.
The advantages of nitrate supplementation extend beyond immediate performance gains. Faster recovery after intense training sessions due to improved blood flow and muscle oxygenation can help cyclists maintain consistency in their training regimens. Moreover, reduced perceived exertion allows cyclists to push harder, especially in the final stages of races, potentially giving them a competitive edge.
It's important to note that these benefits are most pronounced in recreational athletes, with limited evidence of significant improvements in elite-level cyclists. This suggests that amateur cyclists may have the most to gain from incorporating nitrates into their nutrition strategy.
Practical Application and Considerations
For cyclists looking to incorporate nitrates into their nutrition strategy, experts recommend consuming 6-15mmol (400-900mg) of nitrate per day for three days prior to competition. On race day, ingestion should occur two to three hours before the event. While concentrated beetroot juice shots are a popular and convenient option, cyclists can also obtain nitrates from whole foods. High-nitrate vegetables like lettuce, spinach, celery, and beetroot typically contain 200-300mg of nitrates per 100g. Professor Ranchordas suggests, "Opting for real foods rich in nitrates where possible can reduce the risk of stomach upsets and the flavour fatigue that can set in when consuming too many pre-packaged products."
However, there are limitations and considerations to keep in mind when incorporating nitrates into a cycling nutrition plan. Individual response to nitrate supplementation varies, possibly due to differences in oral bacteria that facilitate nitrate absorption. Evidence for efficacy in female cyclists is limited, with hormonal fluctuations potentially influencing nitrate metabolism. Some individuals may experience gastrointestinal issues or dislike the taste of nitrate-rich foods, which could impact adherence to a supplementation regimen. Additionally, the purple discoloration of urine and stools, known as beeturia, may occur but is harmless and should not be a cause for concern.
As with any supplementation strategy, cyclists should consult with a healthcare professional before incorporating high doses of nitrates into their diet, especially if they have pre-existing health conditions. This precaution ensures that the supplementation is safe and appropriate for individual health circumstances.
In conclusion, while nitrates offer promising performance benefits for cyclists, particularly at the amateur level, they are not a magic bullet. When used as part of a well-rounded nutrition and training program, nitrate supplementation may provide that extra edge needed to enhance cycling performance and enjoyment. By understanding the science behind nitrates and carefully considering their application, cyclists can make informed decisions about incorporating this performance-boosting compound into their nutritional strategy.
