Nitric Oxide and Running Performance
Nitric Oxide? It makes me think of pushing a button on my car dashboard for a little boost! However, NO is an important neurotransmitter important for nerve signaling, nerve signaling, tissue turnover, and blood vessel dilation
Seems like most research focuses on the dilation part and exercise as a performance enhancer via delivery of oxygen and removal of waste products. Along with that dilation comes an improvement in running economy and time to exhaustion. In terms of running economy, I have seen 5% thrown around. To put that in perspective, that’s higher than what the Nike Vaporfly’s claim to obtain and have taken the running world by storm.
So, who does that benefit? Running economy will benefit those running long distances (half marathon and above) while time to exhaustion will benefit shorter times. While we do produce NO in our bodies, we often don’t eat the right amino acids, or enough, to see a performance benefit. We also see a drop in natural NO production as we age.
The research can get dicey because of the way it is set up. What worked for older athletes, didn’t have the same effect on younger athletes. The dosages that worked on 1500 meter runners, didn’t affect the longer distance runners. What worked for recreational runners didn’t exactly show promise for elite runners. There’s a lot of factors like dosage, quality of ingredients, and length of studies that come into play. With that said, let’s look at some practical advice.
For older and less trained athletes, you should take a single dose of 60-70 ml of nitrates 2.5 to 3 hours prior to your workout or race. Keep in mind that levels of NO will stay elevated for some time. These groups will see more response on fewer amounts, so max the response on the least amount of dose.
For younger and more trained athletes, you should be at two doses of 60-70 ml of nitrate. You folks have things like naturally higher levels of NO and training adaptations that are going to make seeing a response require a larger dose. The same time frame applies here.
NOTE: Unless you are building up to a goal race, these shouldn’t be taken every day as it can blunt the natural production of your NO.
Ok, so, the second way to do this, is to do a gradual supplementation of 3-15 days, leading up to a goal race. Using the same two groups I just discussed, let’s determine the probable length of time to NO load. Less trained or older athletes may want to stay in a single daily dose for 3-7 days. The younger or more trained athletes may want to do a single daily dose for 7-15 days.
What I will do for a workout:
Night before a workout: 1 60 ml bottle of Amped Nox
AM before workout: 1 60 ml bottle of Amped Nox
What I will do prior to my goal marathon:
5 days prior to marathon: 1 bottle of Amped Nox nightly
HOWEVER: After reading more into the updated research, I think I am going to extend this out to 10 days prior to the race of a nightly dose and then one bottle the morning of the race.
Interested in what I use? Check out my supplement site.