W2: Nitrate

Question 1

What is the function of Nitrate?

Answer 1

enhances availability of nitric oxide

which plays an important role in the regulation of blood pressure, blood flow & muscle contraction

Question 2

What are the proposed benefits of using Nitrate? (5)

Answer 2

1. Enhanced Exercise Performance
2. Improved Oxygen Efficiency
3. Reduced Oxygen Cost of Exercise
4. Improved Muscle Oxygenation
5. Supports Recovery

Question 3

How does Nitrate enhance
Exercise Performance?

Answer 3

by dilating blood vessels,
blood flow is improved, and oxygen delivery to muscles

Question 4

How does Nitrate lead to
Improved Oxygen Efficiency?

Answer 4

By increasing nitric oxide levels, beetroot juice may improve oxygen utilization and efficiency during exercise, potentially delaying the onset of fatigue, allowing athletes to sustain higher-intensity efforts for longer durations

Question 5

How does Nitrate lead to a Reduced Oxygen Cost of Exercise?

Answer 5

i.e. athletes can achieve the same level of performance with less oxygen consumption

Question 6

How does Nitrate lead to
Improved Muscle Oxygenation?

Answer 6

lowering the demand for ATP production during exercise, potentially leading to improved muscle function,endurance, and performance

Question 7

How does Nitrate
Support Recovery?

Answer 7

by promoting vasodilation and blood flow to muscles, the removal of metabolic waste products can be improved and nutrients essential for repair and recovery delivered with greater efficiency

Question 8

DOES SUPPLEMENTATION
INCREASE PLASMA NITRITE?

Answer 8

Question 9

NITRATE SUPPLEMENTATION IN
ELITE CYCLISTS

Answer 9

Question 10

Answer 10

Question 11

What is the Performance Improvements when using Beetroot Juice?

Answer 11

1%–3% in TT performance (events < 40 mins)

3%–5% high-intensity, intermittent, team-sport (12–40 min)

Likely smaller positive performance effect in athletes with VO2>65ml/kg/min– may trial if tolerated?

Recovery effects TBD

Question 12

What Events/Sports is
Beetroot Juice used for?

Answer 12

Medium – long duration, team sports

Sport examples Hockey, soccer, 10k road race

Question 13

What is the Recommended Dosage of Beetroot Juice?

Answer 13

400mgs of nitrate - 70 ml concentrated shot (e.g., Beet It Sport)

a) 1x Beet It Sport shot am & pm for 3 days pre-event OR

b) 2x 8mmol Beet It Sport shot 2-3 hours before an event

Question 14

What are considerations when taking Beetroot Juice?

Answer 14

Changes urine colour, possible GI upset

Positive: reduce resting blood pressure long term