Nitrate-Rich Plant Foods Improve High-Intensity Time-Trial Performance

A recent meta-analysis published in the Journal of Exercise Science and Fitness has shown that dietary nitrates–found in plant foods like beetroots, spinach, arugula and lettuce–can improve performance of high-intensity time-trial performance ranging from 5-30 minutes. This was most pronounced in trials assessing long-term consumption, which is great news for anyone regularly consuming nitrate-rich plant foods like beets and leafy greens.

It’s already well-established that dietary nitrates help to improve longer-term endurance exercise performance. In fact, nitrate-containing foods or juices are already among the list of supplements recognized by the International Olympic Committee in their 2018 Consensus Statement for the potential benefits to improve performance.

This review of 24 controlled trials adds to the existing evidence by showing that nitrates are also useful for improving shorter-term, high-intensity exercise performance. These benefits are thought to arise because dietary nitrates can be metabolized to nitric oxide, a signaling molecule that has been shown to enhance exercise metabolism through various mechanisms such as improved blood flow and muscle efficiency.

The same cannot be said for the nitrates and nitrites often added as preservatives to processed meat, which react with the amines in the meat during processing, curing, storage, and cooking to form N-nitroso compounds, which are known carcinogens. By contrast, increasing dietary nitrate intake through the consumption of beets, leafy greens, and other fresh fruit and vegetables, can provide significant benefits to both health and performance.

References

Wong, T. H., Sim, A., & Burns, S. F. (2022). The effects of nitrate ingestion on high-intensity endurance time-trial performance: A systematic review and meta-analysis. Journal of Exercise Science and Fitness, 20(4), 305–316.

Gao, C., et al. (2021). The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 18(1), 55.

Maughan, R. J., et al. (2018). IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete. International Journal Of Sport Nutrition And Exercise Metabolism, 28(2), 104–125.