30 Seconds SummaryAre Nitric Oxide Supplements Beneficial For Strength and Hypertrophy?
- Nitric oxide (NO) is a key component in bodybuilding supplements, known primarily for its role as a vasodilator which increases blood flow and enhances muscle 'pumps' during workouts.
- NO supplements often contain precursors like arginine or citrulline, due to the unstable gaseous nature of NO which has an extremely short half-life in the body.
- Citrulline, particularly in the form of citrulline malate, has shown potential in increasing workout performance by allowing participants to complete more repetitions before fatigue, especially in later workout sets.
- Despite some studies indicating effectiveness, other research on citrulline malate shows mixed results, suggesting only a trivial to small effect on strength and power outcomes.
- Beetroot juice, a source of nitrate, has been studied less extensively for resistance training but shows potential for enhancing endurance and repetitions to fatigue in high-intensity exercise due to its impact under low oxygen conditions.
- Both citrulline malate and beetroot juice have mechanisms beyond just increased blood flow; they may influence energy metabolism, fatigue recovery, and intramuscular calcium handling.
- NO precursors are suggested to potentially aid in hypertrophy by promoting blood accumulation in muscle and enhancing satellite cell differentiation, but comprehensive long-term evidence in humans is lacking.
- Consumers interested in NO supplements for resistance training might consider citrulline malate for its availability, taste, and diverse performance benefits, while beetroot juice can be a complementary option for those focusing on endurance aspects.
- Optimal use of these supplements includes timing ingestion strategically before workouts to maximize their precursor-to-NO conversion, with suggested times being 1-2 hours before exercise for citrulline malate and 2-3 hours for beetroot juice.
Stronger By Science
Eric Trexler
