Systematic reviews and meta-analyses have found that supplementation with nitrate tends to work best when taken approximately 2 to 3 hours before exercise.[1] Meta-analyses have also found that the effects of nitrate might be influenced by training status. For example, some meta-analyses have found that effects tend to be diminished in endurance athletes with a high performance level (e.g., elite athletes) and that nitrate tends to work best in recreational athletes or nonathletes during longer-duration time-to-exhaustion tests (i.e., tests measuring how long a person can run/cycle at a low to moderate intensity).[2][3][4] That said, some analyses have shown nitrate to work best during shorter exercise bouts (lasting between 2 and 10 min).[1] Nitrate might also be more effective in men than women; however, very few studies in women have been published, so more research is needed to understand whether a sex difference exists.[3][4][1]
The major problem with such analyses is that very few randomized controlled trials have been specifically designed to examine dose-response effects, time course effects, sex differences, etc. Plus, the existing studies include a small number of participants. Further high-quality research is needed to understand when and in whom nitrate works best.
References
- ^Silva KVC, Costa BD, Gomes AC, Saunders B, Mota JFFactors that Moderate the Effect of Nitrate Ingestion on Exercise Performance in Adults: A Systematic Review with Meta-Analyses and Meta-Regressions.Adv Nutr.(2022-Oct-02)
- ^Chloe Gao, Saurabh Gupta, Taranah Adli, Winston Hou, Reid Coolsaet, Abigail Hayes, Kevin Kim, Arjun Pandey, Jacob Gordon, Gurneet Chahil, Emilie P Belley-Cote, Richard P WhitlockThe effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysisJ Int Soc Sports Nutr.(2021 Jul 9)
- ^Hlinský T, Kumstát M, Vajda PEffects of Dietary Nitrates on Time Trial Performance in Athletes with Different Training Status: Systematic Review.Nutrients.(2020 Sep 8)
- ^Helton O Campos, Lucas R Drummond, Quezia T Rodrigues, Frederico S M Machado, Washington Pires, Samuel P Wanner, Cândido C CoimbraNitrate supplementation improves physical performance specifically in non-athletes during prolonged open-ended tests: a systematic review and meta-analysisBr J Nutr.(2018 Mar)