Long confined to the world of health nutrition, dietary nitrate has carved out a prominent place in the routines of elite cyclists. Now present in many training protocols, it attracts both curiosity and questions. Is it really effective? When and how should it be used? José Lopez, a coach specializing in running and cycling and performance optimization, sheds light on this natural compound that has become a strategic tool.
By Jeff Tatard – Photos: deposiphotos.com / DR
A natural vasodilator, which improves pedaling economy
Nitrate is a compound naturally present in certain vegetables, including beets, spinach, and celery. Once ingested, it is converted by the body into nitrite, then into nitric oxide, a molecule with well-known vasodilatory properties.
« What this changes for a cyclist, explains José Lopez, is better blood circulation, and therefore a better supply of oxygen and nutrients to the muscles. And that, whether you're climbing or in a time trial, is no small thing. »
But the most interesting effect remains what is called pedaling economy: at equivalent intensity, the muscles consume less oxygen to produce the same effort. Concretely, we tire less quickly, we recover more quickly, and we maintain high power outputs for longer.
Effectiveness scientifically evaluated and validated
Several studies, including those conducted by the University of Exeter, have confirmed these effects: a reduction in oxygen consumption of 3 to 5%, an increase in high-intensity endurance, and in some cases, measurable gains over efforts of 5 to 30 minutes.
José Lopez also sees this on the ground:
« For runners who are already well-trained, the benefits aren't huge, but they are real. For those looking to improve or optimize their fitness photos, nitrate is a real asset. »
However, he specifies that the effects can vary depending on individual sensitivity, fitness level, or even oral flora (a key step in the transformation of nitrate).
When and how to use it?
Timing is critical to fully benefit from the effects of nitrate. Optimal absorption occurs 2 to 3 hours before exercise, and its peak effectiveness is generally reached within this window.
Jose recommends two strategies:
• As a one-off dose: 400 to 600 mg of nitrate (generally via a higher quality concentrated juice), 2 to 3 hours before a class or key training session.
• In the loading phase: 300 to 400 mg per day for 3 to 6 days before a major event, which allows reserves to be saturated and cumulative effects to be optimized.
The ideal remains to testbe in training before a race. Beetroot juice can cause digestive discomfort or stomach aches in some people if it is poorly tolerated.
Which products to choose?
Nitrate is found in:
• Natural foods: beetroot, arugula, spinach, celery, lettuce
• Concentrated beetroot juices (most used by athletes)
• Standardized nitrate powders or capsules
« I prefer natural products, organic if possible, and brands that guarantee stable dosages. There's a lot of marketing around nitrates at the moment, but not all products are equal. ", recalls José.
He also insists on regularity: “ It's not something you take once, like a gel. It's part of a holistic preparation process, just like sleep, training, or hydration. »
Limits to be aware of
Although nitrate is legal, natural, and generally well tolerated, it is not a miracle cure.
« If you sleep poorly, your training is shaky, or your diet is unbalanced, nitrate won't work magic. " concludes José Lopez. " But if everything is in place, then it is clearly a performance factor. »
To conclude,
Nitrate is neither a doping agent nor a passing trend. It's one more tool in the arsenal of the modern cyclist, keen to optimize every detail. Its strength? It's natural, accessible, and backed by science.
But you still need to know how to use it with rigor and common sense. In a sport where every watt counts, nitrate will never replace training... but it can, sometimes, make the difference.
