Nitrato de Remolacha
Beetroot provides nitrates that the body turns into nitric oxide, which widens blood vessels and lowers the oxygen cost of exercise. Meta-analyses show a moderate improvement in endurance and time-to-exhaustion tests, especially in less-trained people, though evidence quality is limited.
What is it for?
💡 Absorption: Take 2-3 hours before exercise. Avoid antiseptic mouthwash, which blocks nitrate conversion. Several consecutive days work better.
⚠️ Caution: May turn urine and stools red (harmless). May lower blood pressure: caution with antihypertensives or heart nitrates. Avoid if prone to oxalate kidney stones.
Recommended doses
Range: 300 – 800 mg de nitrato
6-8 mmol nitrate (about 400-500 mg) 2-3 hours before exercise
📚 Scientific references (3)▼
El nitrato mejora el rendimiento en deportes de resistencia, pero la evidencia es débil por riesgo de sesgo y sesgo de publicación.
Revisión sistemática en Sports Medicine sobre el efecto del nitrato en la resistencia y los factores que lo modifican (nivel de entrenamiento, dosis).
Metaanálisis de 17 estudios: el nitrato mejoró moderadamente el tiempo hasta el agotamiento (tamaño del efecto 0,79).
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