Diet gun

Nitrates improve exercise endurance by enhancing “running economy.”

They increase plasma nitrate concentrations to increase nitric oxide, which has a variety of vascular and metabolic effects that reduce oxygen cost during exercise. This means that athletes can achieve better performance with the same amount of oxygen they consume or maintain the same level of performance by reducing oxygen consumption.

Reduced oxygen cost is a factor that provides an advantage in sports where endurance and high-intensity performance are required.

They also create

Reduction in muscle fiber and vascular tone, i.e. they cause vasodilation, increased blood flow

Transfer of glucose to the muscles

Better management of calcium in the sarcoplasmic reticulum, i.e. increased strength

Re–muscle oxygenation

Increase in time to exhaustion by 12%-16% at 85% VO2max

Natural foods containing nitrates are:

Carrot, lettuce, cabbage, beetroot, spinach, celery, radish.

Beetroot juice contains approximately 322.4 mg per 0.5 liter

Beetroot juice concentrate contains approximately 400 mg per 70 ml

(beetroot juice may cause gastrointestinal discomfort)

The usual intake of vegetables in a balanced diet is approximately 100-220 mg/day.

To be used as a supplement, the recommended doses are

6.4 mg /kg/day – 12.8 mg /kg/day

2 doses/day, every 12 hours

Duration of administration is 3-15 days

Consuming a nitrate supplement on the day of a competition will help, but it is better to have nitrate pre-loading beforehand.

Nitrate pre-loading

Nitrate pre-loading means consuming nitrates from 3 to 15 days before a competition. During these days, citrate accumulates in skeletal muscle and essentially creates a nitrate pool.

This pool is ready to provide an adequate supply of nitrates during a match.

Nitrate supplements come in powder, liquid, and gel forms (which can be easily used during a match).

For practical shooting athletes, nitrates can help, due to the increased blood flow they cause, better glucose transport to the muscles, and increased strength due to better calcium management. Try them best with the pre-loading method mentioned.