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Nitric oxide, is it good or bad for you? running?

by Paco Amoros

El nitric oxide (NO) It is a simple chemical compound that has great importance in various biological processes. Nitric oxide promotes neurotransmission, as well as vasodilation, immune response, and regulation of metabolism. It is also of great importance in medical and health treatments. And also can help improve performance in sports, Especially in running, by increasing blood flow, improving energy efficiency and redalleviate muscle fatigue.

Technically, nitric oxide is a gas molecule composed of a nitrogen atom and an oxygen atom.

Among the applications that nitric oxide has in medicine are the treatment of cardiovascular diseases (as it is a powerful vasodilator) and its use in respiratory therapies in lung diseases or in cases of respiratory failure (inhaled nitric oxide promotes oxygenation and reduce pulmonary hypertension).

Nitric oxide, as already indicated, offers different benefits that help improve sports performance through increased blood flow and oxygen supply to the muscles.

There are two amino acids called L-Arginine and L-Citrulline which help produce nitric oxide. These amino acids nitric oxide precursors found in different tolimein and also in sports supplements intended to promote the production of nitric oxide.

What is nitric oxide used for?

Nitric oxide is a molecule with various biological functions and medical applications. It intervenes in the regulation of blood pressure, in neuronal communication (acts as neurotransmission), in the immune response, in the regulation of metabolism and in improving sports performance.

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

Its use as a nutritional supplement has the main benefit that it favors the improvement of sports performance by increasing the delivery of oxygen and nutrients, which mainly means increasing the Energy Efficiency , redrelieve muscle fatigue y speed recovery after the effort.

Nitric oxide benefits

Nitric oxide has interesting benefits during sports practice by promoting greater vasodilation and irrigation in the muscles, which means increasing the contribution of a greater amount of nutritional substances and oxygen.

In the specific case of people who run regularly and intensively, nitric oxide offers significant benefits related to improved performance, recovery and general health.

These would be the main benefits of consuming NO for corredpray and heartredyou pray:

Better aerobic performance

Nitric oxide promotes the dilation of blood vessels and this leads to increased blood flow and, therefore, greater delivery of oxygen and nutrients to active muscles. In this way, greater resistance and sustained performance during long-term training and competitions are possible.

Better energy efficiency

By having more oxygen, the muscles are able to work more efficiently, which means that the musclesredPeople can maintain a higher pace, delaying the onset of fatigue.

Redrelieve muscle fatigue

Nitric oxide contributes to the elimination of lactic acid and other metabolic waste products of the muscles; In this way we contribute to redreduce the accumulation of muscle fatigue and achieve faster recovery between workouts.

Better post-workout recovery

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

Better cardiovascular function

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

Better performance in hot climates

Better blood circulation favors the regulation of body temperature during sports activity in hot climates.

Better assimilation of altitude training

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

What are the contraindications of nitric oxide?

As already indicated, NO can have important benefits for the body.redores because it favors the improvement of sports performance, recovery and general health.

However, the use of nutritional supplementation that increases nitric oxide may not be suitable for all people and, therefore, may pose risks in case of inappropriate use.

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

These are the main contraindications and precautions to take into account:

Cardiovascular diseases

By having a vasodilating effect, nitric oxide can redblood pressure, so people with cardiovascular disease or certain heart conditions should consult a doctor before using nitric oxide supplements.

Renal problems

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

Use of medications for erectile dysfunction

Medications used for erectile dysfunction increase nitric oxide levels, so using these medications along with nitric oxide supplements may pose a risk. redExcessive rise in blood pressure.

Gastrointestinal discomfort

Consumption of L-arginine or L-citrulline supplements may cause some corredYou may suffer from gastrointestinal discomfort, which in some cases can even lead to problems such as diarrhea, nausea, stomach pains...

Allergic reactions

It is not common, but some people may be sensitive or allergic to nitric oxide supplements.

Worsening of migraines

In the case of corredPeople with migraine problems may aggravate migraines due to their vasodilatory effect.

Pregnancy and breastfeeding

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

Aliments containing nitric oxide

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

Below we detail someliments that can help increase NO levels in the body:

Alimenitrate-rich foods

Beet
Spinach
Arugula
Lettuce, especially romaine lettuce
Celery
Carrot

Alimefoods rich in L-Arginine

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

Alimentos Rich in L-Citrulline

Watermelon
Melon
Cucumber

Others Aliments that Promote NO Production

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

Beneficial Drinks

Beet juice/juice. Highly concentrated in nitrates and very effective in increasing NO levels.
Pomegranate juice. Rich in antioxidants and beneficial for the production of NO.
Green Tea. It contains catechins that can help increase NO production.

Recommended dose of nitric oxide in athletes

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

L-Arginine. Recommended dose:

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

Considerations:

It is recommended to split the dose if gastrointestinal problems are experienced.
It may be helpful to take it in cycles to avoid waning effectiveness over time.

L-Citrulline. Recommended dose:

L-Citrulline: 3-6 grams per day
Citrulline Malate: 6-8 grams per day (because it contains 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 redsuffer 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 dose:

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

For runners:

Consuming beet juice or beet concentrate 2-3 hours before a race or workout can increase NO levels and improve performance.

Considerations:

The effects of beet juice may vary between individuals and it is advisable to test its consumption in training before using it in competitions.

Combined Supplements. Some supplements combine L-arginine, L-citrulline, and other ingredingredients such as antioxidants and vitamins. In these cases, follow the manufacturer's instructions and consult with a health professional to make sure the doses are appropriate for your needs.

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