Nitric oxide: is it good or bad for running?

Nitric oxide (NO) is a simple chemical compound that plays a significant role in various biological processes. Nitric oxide promotes neurotransmission, as well as vasodilation, immune response, and metabolism regulation. It is also of great importance in medical and health treatments. And it can also contribute to improved sports performance, especially in running, by increasing blood flow, enhancing energy efficiency, and reducing muscle fatigue.

Technically, nitric oxide is a gaseous molecule composed of one nitrogen atom and one oxygen atom.

Among the applications of nitric oxide in medicine, we find the treatment of cardiovascular diseases (as it is a powerful vasodilator) and its use in respiratory therapies for pulmonary diseases or in cases of respiratory failure (inhaled nitric oxide promotes oxygenation and reduces pulmonary hypertension).

Nitric oxide, as already indicated, offers various benefits that help improve sports performance by increasing blood flow and oxygen supply to the muscles.

There are two amino acids called L-Arginine and L-Citrulline that help produce nitric oxide. These amino acids nitric oxide precursors are found in various foods and also in sports supplements designed to promote the production of nitric oxide.

What is nitric oxide used for?

Nitric oxide is a molecule with diverse biological functions and medical applications. It is involved in blood pressure regulation, neuronal communication (acting as a neurotransmitter), immune response, metabolism regulation, and improved sports performance.

Nitric oxide plays an important role in improving sports performance by promoting vasodilation and enhancing blood flow to the muscles during physical activity.

Its use as a nutritional supplement primarily benefits sports performance by increasing oxygen and nutrient delivery, which mainly means enhancing energy efficiency, reducing muscle fatigue and accelerating recovery after exertion.

 

Benefits of nitric oxide

Nitric oxide offers interesting benefits during sports practice by promoting greater vasodilation and blood flow to the muscles, which means increasing the supply of nutrients and oxygen.

Specifically for people who run regularly and intensively, nitric oxide offers significant benefits related to improved performance, recovery, and overall health.

These are the main benefits of NO consumption for male and female runners:

Improved aerobic performance

Nitric oxide promotes the dilation of blood vessels, which leads to increased blood flow and, therefore, greater delivery of oxygen and nutrients to active muscles. This allows for greater endurance and sustained performance during long-duration training and competitions.

Improved energy efficiency

With more oxygen available, muscles can work more efficiently, which means runners can maintain a higher pace, delaying the onset of fatigue.

Reduced muscle fatigue

Nitric oxide helps eliminate lactic acid and other metabolic waste products from muscles; this contributes to reducing the accumulation of muscle fatigue and allows for faster recovery between workouts.

Better post-workout recovery

Increased blood flow promotes faster and more efficient delivery of oxygen and nutrients to muscles during recovery, which benefits muscle repair and shortens recovery time between intense workouts.

Improved cardiovascular function

Nitric oxide is very important for endothelial cells, which line blood vessels. Better cardiovascular function is key to increasing endurance and sustaining good performance in long-distance races.

Improved performance in warm climates

Better blood circulation helps regulate body temperature during sports activity in warm climates.

Better adaptation to altitude training

In altitude training, where the oxygen percentage is lower, NO helps muscles use existing oxygen more efficiently, which accelerates their adaptation to altitude.

What are the contraindications of nitric oxide?

As already indicated, NO can offer significant benefits for runners because it promotes improved sports performance, recovery, and general health.

However, the use of nutritional supplementation that increases nitric oxide may not be suitable for everyone and, consequently, can pose risks if used improperly.

It is essential to consult with a health professional or sports nutritionist before starting nitric oxide supplementation to avoid or rule out unnecessary risks and unwanted side effects.

These are the main contraindications and precautions to consider:

Cardiovascular diseases

Due to its vasodilatory effect, nitric oxide can reduce blood pressure, so people with cardiovascular diseases or certain heart conditions should consult a doctor before using nitric oxide supplements.

Kidney problems

People with kidney disease should avoid these supplements unless recommended and supervised by a medical professional.

Use of erectile dysfunction medications

Medications used for erectile dysfunction increase nitric oxide levels, so using these medications together with nitric oxide supplements can lead to an excessive reduction in blood pressure.

Gastrointestinal discomfort

The consumption of L-arginine or L-citrulline supplements can cause some runners to experience gastrointestinal discomfort, which in some cases can even lead to problems such as diarrhea, nausea, stomach pain…

Allergic reactions

It is not common, but some people may experience sensitivity or allergy to nitric oxide supplements.

Worsening of migraines

In the case of runners with migraine problems, migraines may worsen due to its vasodilatory effect.

Pregnancy and lactation

As a general rule, female runners who may be pregnant or breastfeeding should avoid nitric oxide sports supplements, unless indicated by a doctor.

Foods that contain nitric oxide

Nitric oxide is not found directly in foods, but certain foods contain compounds that can increase its production in the body. These foods are rich in nitrates, amino acids such as L-arginine and L-citrulline, and other nutrients that promote NO synthesis.

Below are some foods that can help increase NO levels in the body:

Foods rich in Nitrates

• Beetroot
• Spinach
• Arugula
• Lettuce, especially romaine lettuce
• Celery
• Carrot

Foods rich in L-Arginine

• Meats (beef, chicken, pork).
• Fish (salmon and tuna).
• Dairy (milk, yogurt, cheese).
• Legumes (lentils, chickpeas, beans).
• Nuts and seeds (almonds, walnuts, pumpkin seeds).

Foods Rich in L-Citrulline

• Watermelon
• Melon
• Cucumber

Other Foods that Promote NO Production

• Garlic. Stimulates NO production and improves cardiovascular health.
• Citrus fruits (oranges, lemons, grapefruits). They are rich in vitamin C, which helps preserve NO and prolong its action.
• Pomegranate. Contains antioxidants that protect nitric oxide from degradation.
• Dark chocolate with a high cocoa percentage. It is rich in flavonoids that help increase NO production.

Beneficial Drinks

• Beetroot juice. Highly concentrated in nitrates and very effective in increasing NO levels.
• Pomegranate juice. Rich in antioxidants and beneficial for NO production.
• Green tea. Contains catechins that can help increase NO production.

Recommended dosage of nitric oxide for athletes

Below are the recommended dosages for these precursors based on scientific literature and expert recommendations:

L-Arginine. Recommended Dosage:

• General Range: 3-6 grams per day
• For Runners: 5-6 grams about 30-60 minutes before exercise.

Considerations:

• It is recommended to divide the dose if gastrointestinal problems are experienced.
• It may be useful to take it in cycles to avoid a decrease in effectiveness over time.

L-Citrulline. Recommended Dosage:

• L-Citrulline: 3-6 grams per day
• Citrulline Malate: 6-8 grams per day (due to containing approximately 50% pure citrulline).

For runners:

• A dose of 6-8 grams of citrulline malate about 30-60 minutes before exercise can improve endurance and reduce fatigue.

Considerations:

• Citrulline may be more effective than arginine in terms of increasing NO levels due to its better absorption and less degradation in the intestine.

Nitrates. Recommended Dosage:

• Beetroot (Beetroot juice): Approximately 500 ml of beetroot juice (contains about 300-500 mg of nitrates) 2-3 hours before exercise.
• Beetroot concentrate: 70-140 ml of concentrate, approximately 2-3 hours before exercise.

For runners:

• Consuming beetroot juice or beetroot concentrate 2-3 hours before a race or training can increase NO levels and improve performance.

Considerations:

• The effects of beetroot juice may vary among individuals, and it is advisable to test its consumption during training before using it in competitions.

Combined Supplements. Some supplements combine L-arginine, L-citrulline, and other ingredients such as antioxidants and vitamins. In these cases, follow the manufacturer’s instructions and consult with a healthcare professional to ensure that the dosages are appropriate for your needs.

It is always advisable to consult a doctor or nutritionist before starting any sports supplement.

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