30 Seconds SummaryResearch Spotlight: Dietary nitrate is powerful stuff
- Dietary nitrate can be converted in the body to nitric oxide, which enhances muscle function, increases blood flow, reduces exercise energy cost, and improves glucose uptake and muscle fatigue resistance.
- Meta-analysis reviewed quantified the impact of nitrate on maximal power outcomes, leveraging individual participant data to provide more reliable insights than traditional summary data methods.
- Included 268 participants across 19 studies, showing a positive effect of nitrate with an average increase in maximal power production by roughly 5%, both for acute (single-dose) and chronic (5-6 days) supplementation.
- Variation in effects noted, with acute dosing showing slightly better results than chronic, although typically, chronic supplementation is considered equally or more effective.
- Subgroup analysis indicated that age, sex, or muscle action type did not significantly alter the effects, though highly trained athletes showed smaller improvements.
- While nitrate supplements increase power output, the practical application and cost-effectiveness vary, with a daily intake of 400-800mg from nitrate-rich fruits and vegetables recommended as a base strategy.
Stronger By Science
Eric Trexler
