Many pre-workout supplements aim to improve performance by increasing nitric oxide (NO) production in the body. Nitric oxide acts as a vasodilator, helping to relax and widen blood vessels. This improves blood flow and oxygen delivery to the muscles. This efficiency can help with longer and more intense workouts.
Supplements can't contain nitric oxide directly, but they include ingredients that the body converts into NO. This is where nitrates become important.
Nitrates and Performance
When nitrates are ingested, a metabolic process begins. First, bacteria in the mouth convert a portion of nitrate into nitrite. This nitrite circulates in the bloodstream and can be further reduced to nitric oxide, especially during intense exercise.
This NO production offers several benefits:
- Enhanced Blood Flow: Vasodilation improves oxygen and nutrient delivery to muscles.
- Increased Muscle Efficiency: Nitrates can improve muscle contractions and energy production within the mitochondria.
- Reduced Oxygen Cost: Nitrate supplementation can lower oxygen demand during submaximal exercise, allowing for higher power output with less oxygen.
- Improved Endurance & Power: Benefits are seen in both endurance and high-intensity activities.
Common Nitrate-Containing Pre-Workout Ingredients
If you're asking, "Does pre-workout contain nitrates?" the answer depends on the ingredients list. Manufacturers use different sources to deliver nitrates:
- Beetroot Products: Common natural sources include beetroot extract, beetroot powder, or beet juice concentrate.
- Nitrate Salts: Some products use sodium nitrate (NaNO3) or potassium nitrate (KNO3) for concentrated nitrate doses.
- Bound Ingredients: Nitrates can be bound to other pre-workout compounds, such as creatine nitrate or arginine nitrate.
Comparing Natural Sources and Nitrate Salts
| Feature | Beetroot Extract/Powder | Sodium/Potassium Nitrate Salts |
|---|---|---|
| Source | Natural, plant-based (vegetables) | Inorganic chemical compound |
| Nitrate Content | Variable; often less concentrated | Standardized, high concentration |
| Other Nutrients | Contains beneficial compounds like betalains and polyphenols | Primarily provides nitrate and a mineral (sodium or potassium) |
| Taste Profile | Earthy taste, often masked with flavors | Strong, less palatable taste |
| Market Perception | Often seen as a healthier option | May have a negative association |
Determining Nitrate Content
Reading the label is crucial. Since the nitrate content of beetroot can vary, look for products that specify the milligram amount of nitrate per serving.
An effective dose for performance is typically 400 to 800 mg of actual nitrate. If the label only lists "beetroot powder 2g" without nitrate concentration, the dose might not boost performance.
It's recommended to choose third-party tested products (Informed Sport or NSF) to ensure ingredient accuracy and purity.
Safety and Considerations
Nitrate supplementation is generally safe within recommended dosages. The acceptable daily intake (ADI) for nitrate is 3.7 mg per kilogram of body weight per day.
One consideration is the interaction with oral bacteria. Using antiseptic mouthwash can kill the bacteria that convert nitrate to nitrite, reducing the supplement's effectiveness.
Concerns about nitrosamines forming from nitrates exist, but research suggests that dietary nitrates do not increase cancer risk. When consuming supplements, sticking to recommended doses is important.
For many athletes, a diet rich in nitrates (leafy greens, beets) combined with a well-dosed supplement is a good strategy.
Conclusion
Many pre-workout supplements contain nitrates to improve blood flow, reduce oxygen cost, and enhance exercise performance by acting as nitric oxide precursors. Common sources include beetroot extract, sodium nitrate, and creatine nitrate.
To ensure an effective and safe dose, check the product label for the specific amount of nitrate, aiming for around 400 mg or more per serving, and consider third-party certified products. Understanding these ingredients helps optimize training results.
For more information, see this article about nitrates.
