A natural vasodilator that helps oxygenate the blood, improving the supply of nutrients to the muscles, delaying the point of fatigue and aiding in recovery.

Beet nitrate

Nitrate is a compound resulting from the union of nitrogen and oxygen. This component, which can be found in dark green leafy vegetables and especially in beets, is a precursor to nitric oxide in our bodies, a substance that acts as a vasodilator.

It is important to note that the nitrate present in these foods is of natural origin, such as that found in beets, and has a molecular composition unlike nitrates used as preservatives in some processed foods, which are known to be harmful to health.

The use of nitrate, which is subsequently converted into nitric oxide, can improve physical performance by increasing the amount of oxygen reaching skeletal muscle, thus reducing the body's oxygen demand. This optimizes the work-to-energy ratio, allowing more blood and nutrients to reach the muscles without overloading the heart.

Why use nitrate?

After being ingested, nitrate goes through a transformation process: it is converted into nitrite by bacteria present in the mouth and then, in the stomach, it is transformed into nitric oxide.

This nitric oxide relaxes blood vessels, allowing for a greater flow of glucose and oxygen to the muscles. Under normal conditions, this action helps regulate blood pressure.

During sports practice, the increase in glucose, nutrients, and oxygen in the muscles improves physical performance and reduces fatigue, increasing endurance and performance during exercise.

How much nitrate should I consume?

To obtain the desired effects, the recommended dose of nitrate varies between 310 and 560mg.

The peak effect of nitrate occurs between 1 hour and 30 minutes and 2 hours after consumption, making it ideal to take before training. It can also be taken chronically, that is, daily, as a supplement.

Benefits of nitrate in endurance sports

By improving muscle efficiency and reducing oxygen (O₂) consumption during exercise, nitrate supplementation becomes an important ally in training and competitions:

✅ Performance improvement

The use of nitrate as a pre-workout supplement has been shown to be particularly beneficial for endurance and high-intensity athletes, such as runners, cyclists, and swimmers. By optimizing energy efficiency, athletes can increase their speed and sustain effort for longer before experiencing fatigue.

✅ Accelerated recovery

In addition to improving performance during exercise, nitrate can also accelerate post-workout recovery. This is due to its ability to increase blood flow, facilitating the removal of metabolic waste products accumulated in the muscles and providing essential nutrients for muscle repair.

✅ Reduction of blood pressure

Nitric oxide, a nitrate derivative, has vasodilatory properties that can help lower blood pressure. This not only supports cardiovascular health but also improves blood flow during exercise, delivering more oxygen and nutrients to active muscles.