You've probably heard about VO₂ max and how it impacts your health and longevity. But did you know there is a certain nutrient that can play a significant role in boosting this crucial metric? Enter nitrate-rich foods.
What Are Nitrates?
Nitrates are naturally found in leafy green vegetables like spinach and kale, as well as beets. Once digested, they are converted by the body into nitric oxide. This molecule works wonders for your cardiovascular system by vasodilating (relaxing) blood vessels, improving blood flow, and enhancing oxygen delivery to your muscles.
NOTE: This is different than nitrates found in processed meats, which can turn into nitrosamines when exposed to high heat and can be harmful to the body.
10 of the Most Nitrate-Rich Foods (approximate, per 100g):
Arugula: 480mg
Beetroot: 250-300mg (raw)
Spinach: 200-300mg (cooked)
Celery: 110-250mg
Bok Choy: 100-300mg
Lettuce (Butterhead): 200mg
Chinese Cabbage: 100-200mg
Parsley: 130-180mg
Swiss Chard: 150-250mg
Beetroot Powder: Highly concentrated, varies by brand
Performance Benefits of Consuming Nitrate-rich Foods
What is the benefit of consuming these nitrate-rich foods? Improved exercise performance, increased VO₂ max, and potentially, a longer, healthier life. Research suggests that incorporating nitrate-rich foods into your diet can lead to:
Enhanced Endurance: Studies have shown that consuming beetroot juice or nitrate supplements can increase time to exhaustion during exercise, allowing you to train harder and longer.
Reduced Blood Pressure: Nitric oxide helps to lower blood pressure, reducing the strain on your heart and cardiovascular system.
Improved Mitochondrial Function: Nitrates may enhance the function of mitochondria, the powerhouses of your cells, leading to increased energy production and efficiency.
So, how can you incorporate more nitrates into your diet? It's easier than you think!
5 Easy Ways to Get More Nitrates in your Diet:
Green Smoothies: Blend a handful of spinach or kale into your morning smoothie for a nutrient-packed start to your day.
Salads: Top your salads with arugula, watercress, or other leafy greens. The more variety, the better!
Beets: Add roasted beets to your salads, grain bowls, or enjoy them as a side dish.
Or try a pre-workout shot of beetroot juice for an extra boost.
Souped Up: Incorporate celery, leeks, or other nitrate-rich vegetables into your soups and stews.
Snack Smart: Munch on celery sticks with hummus, or enjoy a square of dark chocolate (70% cocoa or higher) as a sweet treat.
Including more nitrate-rich foods is one small part of optimizing your overall nutrition for long-term health. So focus on the big picture first and while you're at it, include some powerful nitrates!
Happy training!