Nitrates

What effect does it have?
Reduces blood pressure and increases oxygen use efficiency
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Which foods can we get most nitrate from?
Beetroot/Beetroot juice, celery, rhubarb, rocket
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Significant study with beetroot juice
Bailey et al (2009) in cycling (saved 20% oxygen)
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First research on it?
Larson et al (2007) first piece of research that found these results
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Recommendations
Jones et al (2013) 5-7 mmol per day or 0.1mmol/kg.day This can be achieved by 500ml beetroot juice 200g beetroot (3 ½ beetroot) Can improve performance in recreational and moderately trained individuals over a period less than 1 hour
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When to take it and why?
2-3 hours before performance to allow time for it to break down from No3-No2-No
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What could affect the nitrates negatively?
Things like mouth wash etc or anything with a disinfectant
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What state does the body need to be in for nitrates to take effect?
Really intense workouts where you are oxygen depleeted (hypoxia)
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Why is blood pressure reduced and what is the effect?
(Vasodilation) widening of the arteries so that more blood and oxygen can reach the muscles
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What else doe it do?
Spares phosphocreatine
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For a team sport it will.....
Lower fatigue and increase recovery
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Could it also help endurance athletes?
Yes
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Card 2

Front

Which foods can we get most nitrate from?

Back

Beetroot/Beetroot juice, celery, rhubarb, rocket

Card 3

Front

Significant study with beetroot juice

Back

Preview of the front of card 3

Card 4

Front

First research on it?

Back

Preview of the front of card 4

Card 5

Front

Recommendations

Back

Preview of the front of card 5
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