{"id":14954,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=14954"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"what-are-nitrates-and-why-should-i-use-them","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/what-are-nitrates-and-why-should-i-use-them\/","title":{"rendered":"What Are Nitrates And Why Should I Use Them?"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"How to use Performance Nitrate\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/AI6ON3GgfhI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Introduction to performance<\/h3>\n<p><span data-contrast=\"none\">The key factors that determine successful performance within endurance sports can be classified as:<\/span><\/p>\n<p><strong>1) maximal oxygen uptake (VO2 max),<\/strong><br \/>\n<strong>2) lactate threshold<\/strong><br \/>\n<strong>3) exercise economy\/efficiency\u00a0<\/strong><\/p>\n<p><span data-contrast=\"none\">[1)<\/span><span data-contrast=\"none\">Exercise\u00a0<\/span><span data-contrast=\"none\">economy\/ efficiency (also known at economy of motion) relates to the volume of oxygen required to move at a given speed or power output in endurance sports.\u00a0In effect, those who can use less oxygen\u00a0and expend less energy\u00a0at higher workloads,\u00a0are likely to perform better.\u00a0This makes\u00a0it a\u00a0strong predictor of\u00a0<\/span><span data-contrast=\"none\">performance<\/span><span data-contrast=\"none\">[2]<\/span><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"none\">THE ROLE OF NITRATES<\/span><\/b><span data-ccp-props=\"{&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">Given the importance of exercise economy\/efficiency for performance, nutritional strategies that\u00a0can\u00a0reduce the oxygen cost of exercise,\u00a0have gained increased popularity\u00a0in\u00a0recent years.\u00a0In particular, nitrates.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Several\u00a0studies testing the effects of nitrate supplementation\u00a0have concluded that\u00a0nitrate oxide\u00a0lowers oxygen demand during exercise and\u00a0improves performance across a range of endurance\u00a0events<\/span><span data-contrast=\"auto\">[3]<\/span><span data-contrast=\"auto\">.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3 aria-level=\"1\"><span data-contrast=\"auto\">How do Nitrates work?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">When nitrates are ingested, they are reduced to\u00a0nitrite\u00a0in the body and\u00a0circulated in the blood. In conditions of low oxygen availability, nitrites can be converted into nitric oxide.\u00a0Nitric oxide is\u00a0especially\u00a0important in several processes that enhance exercise performance.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><strong>It has been found to:\u00a0\u00a0<\/strong><\/p>\n<ul>\n<li data-leveltext=\"-\" data-font=\"FlamaSemicondensed\" data-listid=\"4\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Increase efficiency of muscle contractions<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"FlamaSemicondensed\" data-listid=\"4\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Increase energy production within the mitochondria\u00a0<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"FlamaSemicondensed\" data-listid=\"4\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Enhance\u00a0<\/span><span data-contrast=\"auto\">blood flow<\/span><span data-contrast=\"auto\">\u00a0to the exercising muscle due to its vasodilatory\u00a0properties\u00a0 (dilation of\u00a0<\/span><span data-contrast=\"auto\">blood vessels<\/span><span data-contrast=\"auto\">\u00a0which decreases\u00a0<\/span><span data-contrast=\"auto\">blood pressure<\/span><span data-contrast=\"auto\">)<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"FlamaSemicondensed\" data-listid=\"4\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Improve\u00a0<\/span><span data-contrast=\"auto\">heart health<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">The combination of these\u00a0factors\u00a0have\u00a0been shown to\u00a0contribute to a 5% reduction\u00a0in the oxygen demand during\u00a0submaximal exercise\u00a0^(4).<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong><span class=\"TextRun SCXW155581843 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW155581843 BCX0\">WHEN SHOULD I TAKE NITRATES?\u00a0<\/span><span class=\"NormalTextRun SCXW155581843 BCX0\">|\u00a0<\/span><span class=\"NormalTextRun SCXW155581843 BCX0\">EVIDENCE BASED USAGE RECOMMENDATIONS<\/span><\/span><span class=\"EOP SCXW155581843 BCX0\" data-ccp-props=\"{&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:240}\">\u00a0<\/span><\/strong><\/h3>\n<p>Once nitrates are consumed, blood concentrations peak after 1-2 hours. However, the concentration of the nitrite form only peaks after 2-3hours.<\/p>\n<p><span data-contrast=\"auto\">Therefore, to reap maximum rewards, it is suggested\u00a0you supplement 500mg of nitrates, 2-2.5 hours prior to exercise.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">There is also evidence to suggest that nitrate loading, prior to\u00a0a competition, can further enhance your performance.\u00a0This can be achieved by consuming upwards of 1000mg per day for 3-7 days prior\u00a0to race day.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Emerging evidence also suggests\u00a0that\u00a0consuming nitrates\u00a0during\u00a0events which last over 40 minutes\u00a0may be associated with further benefits. This is because\u00a0it helps maintain plasma nitrite concentrations, maintaining\u00a0the\u00a0associated benefits.\u00a0It is recommended\u00a0you consume 500mg during the event.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\"> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-15978\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/Blog_Resizing_-_INEOS_nitrate.png\" alt=\"\" width=\"1440\" height=\"400\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/Blog_Resizing_-_INEOS_nitrate.png 1440w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/Blog_Resizing_-_INEOS_nitrate-300x83.png 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/Blog_Resizing_-_INEOS_nitrate-1024x284.png 1024w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/Blog_Resizing_-_INEOS_nitrate-768x213.png 768w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\" \/><\/span><\/p>\n<h3><b><span data-contrast=\"none\">OUR RANGE<\/span><\/b><\/h3>\n<p><span data-contrast=\"none\">Whilst nitrate containing products have previously been sourced from\u00a0<\/span><span data-contrast=\"none\">beetroot\u00a0juice<\/span><span data-contrast=\"none\">, the\u202f<\/span><b><span data-contrast=\"none\">SiS Performance Nitrate range<\/span><\/b><span data-contrast=\"none\">\u202fhas been formulated using rhubarb juice concentrate and Amaranthus leaf extract.\u00a0This\u00a0delivers\u00a0a higher dose of nitrates compared to market competitors, whilst also offering a superior taste profile.\u00a0Often\u00a0competitors\u00a0products\u00a0contain ineffective concentrations of\u00a0nitrate<\/span><span data-contrast=\"none\">[11]<\/span><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Our nitrate shot contains the recommended dose of 500mg for pre-race supplementation.\u00a0The bar is a great option to keep your nitrate levels topped up during the race.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Both\u00a0our shot and bars can be used as loading products for the days\u00a0leading up to\u00a0the competition.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"none\">STUDIES THAT SHOW NITRATE EFFICACY<\/span><\/b><span data-ccp-props=\"{&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">From a performance perspective, nitrate supplementation appears to provide benefits across a range of performance tests lasting less than 40 minutes.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><strong>Here is evidence:\u00a0<\/strong><\/p>\n<ol>\n<li><span data-contrast=\"none\">It was shown to allow cyclists to produce a higher power output, using the same amount of oxygen.\u00a0<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"none\">It was also shown that supplementing cyclists with 400 mg nitrate, 2.5 hours prior to a simulated endurance race, improved performance by 2.7% in the 4 km time trial and 2.8% in the 16.1 km time trial races.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"none\">Nitrate supplementation also appears to provide performance benefits during time to exhaustion tests. Improvements of up to 20% were reported in previous\u00a0studies<\/span><span data-contrast=\"none\">[6]<\/span><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"none\">In addition to its physiological benefits, it appears that nitrates may also help to maintain cognitive function during exercise. A 2015 study reported improvements in reaction time during the latter stages of exercise following nitrate\u00a0ingestion<\/span><span data-contrast=\"none\">[7]<\/span><span data-contrast=\"none\">.\u00a0<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"none\">supplementation prior to each training session appears to enhance training adaptations. A study showed an additional 4% increase in maximal work rate, after a 3-week training block supplementing nitrates<\/span><span data-contrast=\"none\">[8]<\/span><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ol>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"none\">What are natural sources of nitrates?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"none\">Around 80% of\u00a0<\/span><span data-contrast=\"none\">dietary nitrates<\/span><span data-contrast=\"none\">\u00a0are found in green leafy vegetables. Smaller amounts are also found in\u00a0processed meats such as\u00a0<\/span><span data-contrast=\"none\">hot dogs<\/span><span data-contrast=\"none\">\u00a0and\u00a0<\/span><span data-contrast=\"none\">cured meats.<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-15943 size-full\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/nitrate-shot.jpg\" alt=\"\" width=\"1254\" height=\"835\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/nitrate-shot.jpg 1254w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/nitrate-shot-300x200.jpg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/nitrate-shot-1024x682.jpg 1024w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/nitrate-shot-768x511.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><\/p>\n<h3>REFERENCES<\/h3>\n<p><b>1.<\/b> Joyner, M.J.; Coyle, E.F. Endurance exercise performance: The physiology of champions. J. Physiol. 2008, 586, 35\u201344, doi:10.1113\/jphysiol.2007.143834.<br \/>\n<b>2.<\/b> Saunders, P.U.; Pyne, D.B.; Telford, R.D.; Hawley, J.A. Factors Affecting Running Economy in Trained Distance Runners. Sport. Med. 2004, 34, 465\u2013485.<br \/>\n<b>3.<\/b> Hoon, M.W.; Johnson, N.A.; Chapman, P.G.; Burke, L.M. The effect of nitrate supplementation on exercise performance in healthy individuals: A systematic review and meta-analysis. Int. J. Sport Nutr. Exerc. Metab. 2013, 23, 522\u2013532, doi:10.1123\/ijsnem.23.5.522.<br \/>\n<b>4.<\/b> Jones, A.M. Dietary nitrate supplementation and exercise performance. Sport. Med. 2014, 44, S35-A45.<br \/>\n<b>5.<\/b> Lansley, K.E.; Winyard, P.G.; Bailey, S.J.; Vanhatalo, A.; Wilkerson, D.P.; Blackwell, J.R.; Gilchrist, M.; Benjamin, N.; Jones, A.M. Acute dietary nitrate supplementation improves cycling time trial performance. Med. Sci. Sports Exerc. 2011, 43, 1125\u20131131, doi:10.1249\/MSS.0b013e31821597b4.<br \/>\n<b>6.<\/b> McMahon, N.F.; Leveritt, M.D.; Pavey, T.G. The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis. Sport. Med. 2017, 47, 735\u2013756, doi:10.1007\/s40279-016-0617-7.<br \/>\n<b>7.<\/b> Thompson, C.; Wylie, L.J.; Fulford, J.; Kelly, J.; Black, M.I.; McDonagh, S.T.J.; Jeukendrup, A.E.; Vanhatalo, A.; Jones, A.M. Dietary nitrate improves sprint performance and cognitive function during prolonged intermittent exercise. Eur. J. Appl. Physiol. 2015, 115, 1825\u20131834, doi:10.1007\/s00421-015-3166-0.<br \/>\n<b>8.<\/b> Muggeridge, D.J.; Sculthorpe, N.; James, P.E.; Easton, C. The effects of dietary nitrate supplementation on the adaptations to sprint interval training in previously untrained males. J. Sci. Med. Sport 2017, 20, 92\u201397, doi:10.1016\/j.jsams.2016.04.014.<br \/>\n<b>9.<\/b> Wylie, L.J.; Kelly, J.; Bailey, S.J.; Blackwell, J.R.; Skiba, P.F.; Winyard, P.G.; Jeukendrup, A.E.; Vanhatalo, A.; Jones, A.M. Beetroot juice and exercise: Pharmacodynamic and dose-response relationships. J. Appl. Physiol. 2013, 115, 325\u2013336, doi:10.1152\/japplphysiol.00372.2013.<br \/>\n<b>10.<\/b> Tan, R.; Wylie, L.J.; Thompson, C.; Blackwell, J.R.; Bailey, S.J.; Vanhatalo, A.; Jones, A.M. Beetroot juice ingestion during prolonged moderate-intensity exercise attenuates progressive rise in O2 uptake. J. Appl. Physiol. 2018, 124, 1254\u20131263, doi:10.1152\/japplphysiol.01006.2017.<br \/>\n<b>11.<\/b> Gallardo, E.J.; Coggan, A.R. What is in your beet juice? Nitrate and nitrite content of beet juice products marketed to athletes. Int. J. Sport Nutr. Exerc. Metab. 2019, 29, 345\u2013349, doi:10.1123\/ijsnem.2018-0223.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Given the importance of exercise economy\/efficiency for performance, nutritional strategies that\u00a0can\u00a0reduce the oxygen cost of exercise,\u00a0have gained increased popularity\u00a0in\u00a0recent years.\u00a0In particular, nitrates.\u00a0Find out how nitrates can help enhance your performance in our blog.<\/p>\n","protected":false},"author":77,"featured_media":15942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[576],"tags":[],"class_list":["post-14954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-innovation"],"acf":{"subtitle":"","product_skus":"","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2020\/09\/Additional_images_1600x500_1.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What Are Nitrates And Why Should I Use Them? -<\/title>\n<meta name=\"description\" content=\"Learn about nitrates and how they can improve your exercise performance with our blog. 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