Energy balance
Dietary nitrate supplementation (e.g., beetroot juice) improves oxygen uptake kinetics and reduces the O2 cost of submaximal exercise, leading to performance improvements in time-to-exhaustion tasks (4-25%) and intermittent team-sport exercises (3-5%).
Consume 310-560mg of nitrate (typically via beetroot juice) 2-3 hours before your event. This improves efficiency and can boost performance by 3-5% in team sports or up to 25% in time-to-exhaustion tasks. It may take 3+ days of consistent intake for cumulative benefits.
a ~5% reduction in O2 cost of submaximal exercise following nitrate supplementation... has been associated with large (4–25%) improvements in time to exhaustion... improved performance (~3–5%) shown during bouts of high-intensity, intermittent, team-sport exercise
Why this rating
Supported by a meta-analysis of 76 trials, though evidence is equivocal for very short durations (<12 min) and elite athletes.
Source
Evidence-Based Supplements for the Enhancement of Athletic Performance
Peter Peeling et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
DOI 10.1123/ijsnem.2017-0343
More from this paper
- Caffeine supplementation (3-6 mg/kg body mass) taken 60 minutes before exercise consistently improves endurance performance by approximately 3.2% and high-intensity sprint performance by approximately 6.5%.Strong
- Creatine monohydrate supplementation (loading phase of ~20g/day for 5-7 days followed by maintenance of 3-5g/day) increases intramuscular creatine stores by ~30% and enhances performance in high-intensity exercise lasting less than 150 seconds.Strong
- Beta-alanine supplementation (3.2-6.4 g/day for 2-12 weeks) increases muscle carnosine levels and improves performance in high-intensity exercise lasting 30 seconds to 10 minutes.Good
Related findings · Energy balance
- Achieving a total body weight loss of 10-15% (or >10-15 kg) through Total Diet Replacement (TDR) induces remission of Type 2 Diabetes in individuals with short-duration disease.Strong
- Bariatric surgery is superior to medical management alone for inducing significant long-term weight loss, remission of type 2 diabetes, and reduction in mortality for patients with BMI ≥ 40 or ≥ 35 with comorbidities.Strong
- Achieving type 2 diabetes remission requires significant weight loss (≥15 kg) via major caloric restriction, independent of macronutrient composition.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →