Andrew Hamilton looks at research suggesting that nitrate supplementation could be more effective over the summer months, rather than in winter
Nitrate is a mineral found naturally at high concentrations in some vegetables such as beetroot and kale and has been researched in some considerable depth as an endurance-performance supplement – for example when taken as beetroot juice. The reason is that nitrate appears to enhance blood flow through the fine capillaries of muscle tissue, helping to boost muscular efficiency during sub-maximal exercise, which in turn means less energy expended at a given workload. That in turn means less fatigue in the later stages of prolonged exercise – a distinct performance advantage.
Less known about nitrate is that exposure of the skin to UVA rays (present in sunlight and the light used in sun beds) increases the availability of nitric oxide (the biologically active compound in the body derived from dietary nitrate). This explains why the incidence of cardiovascular disease decreases during the summer months. Nitric oxide helps dilate small blood vessels and improves circulation, which helps counteract the negative vascular changes observed in cardiovascular disease. But during the winter, very little UVA is available in sunlight, which means less nitric oxide is formed in the body(1).
Cycling, nitrate and sunshine
Given the above, an intriguing question is this: if dietary nitrate and exposure to UVA light can both increase the release of nitric oxide in the body, can endurance athlete get a ‘double-whammy’ effect by combining nitrate supplementation with some exposure to UVA, in the hope of gaining additional performance benefits over nitrate supplementation alone? There’s actually very little research been carried out in this area. However, in one landmark study, scientists conducted a randomised, counterbalanced placebo-controlled trial (the most rigorous kind of scientific study) to see how UVA light and nitrate supplementation affected sub-maximal steady-state exercise and time trial performance in trained cyclists(2).
Nine cyclists completed four separate performance trials comprising of a 10-minute ride at sub-maximal intensity, followed by a 16.1km time trial. Before each trial, the cyclists were given one of the following:
Nitrate-free gels plus exposure to UVA light (no nitrate plus UVA);
Nitrate-containing gels plus exposure to a blue light with no UVA (nitrate plus no UVA);
Nitrate-containing gels plus exposure to UVA light (nitrate plus UVA – the ‘combination’);
Nitrate-free gels plus exposure to a blue light with no UVA light (no nitrate and no UVA);
During cycling tests, the cyclists’ oxygen consumption levels were measured, as well as their levels of blood nitrate before and after exercise.
The nitrate + UVA advantage
When nitrate without UVA was given, the cyclists’ oxygen consumption dropped slightly but not significantly. More importantly, the time trial performance was no better than in the double control (no nitrate, no UVA) condition. However, when the cyclists took pre-workout nitrate and combined it with UVA, the subsequent oxygen consumption during the sub-maximal workload dropped significantly, indicating more efficient energy production. More impressively, time trial performance was significantly improved, dropping from 1469 seconds to 1447 seconds.
Advice for endurance athletes
Although it’s become a very popular endurance supplement, it’s clear that nitrate is not a magic bullet. Yes, the evidence does suggest it can help boost the efficiency of muscles during sub-maximal exercise. However, reliable research also suggests that in athletes who are highly trained, giving nitrate might not boost performance(3,4) – possibly because in these athletes, muscle efficiency is already maxed out. In this study, the cyclists were by no means elite; however, giving nitrate alone produced only a small and non-significant improvement in time trial times. The really significant improvements came when the cyclists consumed nitrate and were then exposed to UVA. According to the researchers, this was most likely because the UVA rays helped to boost the availability of the nitrate ingested in the gels (by helping convert it to nitric oxide).
In the meantime, readers who regularly use nitrate might be wondering whether it’s more effective when combined with a good dose of sunshine. Well, the evidence from this study certainly suggests that it might. However, these cyclists underwent whole body exposure to UVA in between taking nitrate and starting exercise. Bearing in mind a) that there’s very little UVA in sunlight from October to March and b) whole body exposure to sunlight in the winter would probably induce hypothermia anyway, the best advice is to try and save this strategy for the summer months!
References
Journal of Investigative Dermatology Jul 2014. 134 (7), 1839-1846
Is the combination of caffeine and nitrate supplementation more effective than either alone? Andrew Hamilton looks at what the research has to say. MORE
Andrew Hamilton explains why dietary nitrate can aid performance for athletes. Over the past 30 years, fears over health and the environment have galvanised governments across Europe and the US to spend billions trying to eradicate nitrate from our drinking water. But, as Andrew Hamilton explains, recent research suggests that not only is dietary... MORE
Andrew Hamilton asks whether nitric oxide enhancing supplements really can improve performance? In recent years, a new type of sports supplement has become popular among strength athletes. But what does the science say about ‘nitric oxide enhancers’, and do they really do what it says on the tin? Andrew Hamilton comes up with some surprising... MORE
The process of fat burning during exercise is well understood, but how can endurance athletes apply it easily and simply in practice? Peak Performance looks at the practicalities of maximizing fat burning to get or stay lean MORE
Andrew Hamilton explains the link between vitamin D, diet, sunshine, health and performance, and why athletes almost certainly need extra vitamin D during the winter months MORE
Can the ingestion of dissolved hydrogen gas in water enhance endurance performance? Andrew Hamilton looks at what the science says and comes up with a verdict MORE
What additional benefits can hi-tech caffeinated energy drinks provide over ordinary carbohydrate drinks taken with caffeine tablets? Peak Performance looks at what the science has to say MORE