|High nitrate without beetroot? Not a problem, check out Jonvik's complete list of high nitrate foods in Table 1.|
- Higher post-workout protein intake may have hitherto overlooked benefits on recovery after exercise-induced muscle (Doering 2016) -- Even though the observation that increasing the post-workout protein intake from ~30 to ~40 grams (consumed in three bolus feedings at two-hour intervals post exercise) "provided moderate to large beneficial effects on recovery that may be meaningful following EIMD [exercise-induced muscle damage]" (Doering 2017). Is unquestionably one of those results that are worth mentioning in the SuppVersity Short News - the "just the gist" version of regular SuppVersity Articles.
For resistance trainees who will always leave the gym with a certain degree of muscle damage, the hastened peak force recovery is obviously important... whether a difference in the 6h post recovery actually matters, on the other hand, may be debatable (it's unlikely that you'd still measure a difference after 24h, but not impossible).
- High dietary nitrate intake - Could it explain why nitrate supplements don't work for highly-trained / professional athletes? (Jonvik 2016) -- While it is difficult to answer this question based on a recent study by Jonvik, Kristin L., et al. their data from 553 athletes (n=226 females: 172±8 cm, 65±9 kg, BMI 22±2 kg/m2; n=327 males: 181±11 cm, 72±14 kg, BMI 22±3 kg/m2) from strength (n=71), team- (n=242) or endurance (n=240) sports indicates that the mean nitrate intake (ca. 70-180 mg/d) of these Dutch athletes is not significantly higher than that of the average European (31–185 mg/d | Gangolli et al. 1994) or US (~40-100mg/day) citizen.
Figure 2: If you see that the female (A) and (B) male athletes got the lion's share of nitrate from vegetable sources and take a look at their individual breakdown in (C), you won't be surprised that people on the DASH diet get up to >1200mg+ nitrate/day. In those people, extra nitrate may in fact simply fizzle out. Table 1: Tabular overview of nitrate content according to food-group (left) and of various vegetables (right).
- Evans, Gethin H., et al. "A Sodium Drink Enhances Fluid Retention During 3 Hours of Post-Exercise Recovery When Ingested With a Standard Meal." International Journal of Sport Nutrition and Exercise Metabolism (2017): 1-21.
- Doering, Thomas M., et al. "The Effect of Higher Than Recommended Protein Feedings Post-Exercise on Recovery Following Downhill Running in Masters Triathletes." International journal of sport nutrition and exercise metabolism (2016): 1-17.
- Gangolli, Sharat D., et al. "Nitrate, nitrite and N-nitroso compounds." European Journal of Pharmacology: Environmental Toxicology and Pharmacology 292.1 (1994): 1-38.
- Jonvik, Kristin L., et al. "Habitual Dietary Nitrate Intake in Highly Trained Athletes." International Journal of Sport Nutrition and Exercise Metabolism (2016): 1-25.
- Lowings, Sam, et al. "Effect of Dietary Nitrate Supplementation on Swimming Performance in Trained Swimmers." International Journal of Sport Nutrition and Exercise Metabolism (2017): 1-24.
- Mensinga, Tjeert T., Gerrit JA Speijers, and Jan Meulenbelt. "Health implications of exposure to environmental nitrogenous compounds." Toxicological reviews 22.1 (2003): 41-51.
- Nyakayiru, Jean, et al. "No Effect of Acute and 6-Day Nitrate Supplementation on VO2 and Time-Trial Performance in Highly-Trained Cyclists." International Journal of Sport Nutrition and Exercise Metabolism (2016): 1-25.
- Peart, Daniel J., Andy Hensby, and Matthew P. Shaw. "Coconut water does not improve markers of hydration during sub-maximal exercise and performance in a subsequent time trial compared to water alone." International Journal of Sport Nutrition and Exercise Metabolism (2016): 1-19.