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Study type: Meta-analysisConfidence: High

Effects of dietary nitrate supplementation on endurance performance and oxygen efficiency: a meta-analysis

McMahon NF, et al.

Year2017
Sample sizen=572
JournalSports Medicine
AuthorsMcMahon NF, et al.

High-confidence evidence from multiple solid studies

Summary

Summary

A meta-analysis examining the effects of dietary nitrate (NO3−, mainly from beetroot and spinach) on endurance performance and oxygen efficiency (VO2 cost). Nitrate supplementation significantly reduced oxygen consumption during exercise (improved efficiency) and slightly improved time trial performance.

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DOI: 10.1007/s40279-016-0623-6

Key Findings

Key findings

  • 1

    Nitrate supplementation reduces VO2 during exercise by 3–5% (improved oxygen efficiency)

  • 2

    Time trial performance significantly improved (ES d = 0.24–0.47)

  • 3

    Greatest effects in low-to-moderate intensity prolonged endurance exercise (>30 min)

  • 4

    Beetroot juice (~500 mL) consumed 2–3 hours before exercise is the recommended protocol

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International Journal of Sport Nutrition and Exercise Metabolism, 2011

Examined the buffering capacity of sodium bicarbonate (NaHCO₃) on anaerobic and high-intensity exercise performance. Doses of 0.2–0.3 g/kg body weight produced statistically significant improvements in 1–10 minute high-intensity efforts, but with notable risk of gastrointestinal side effects (nausea, diarrhea).

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