Department of Food Science and Technology, Biotechnical Faculty, University of Ljubljana; Jamnikarjeva 10, 1000 Ljubljana, Slovenia.
Department of Nephrology, University Medical Centre Ljubljana, Zaloška 7, 1000 Ljubljana, Slovenia.
Nutrients. 2021 Sep 13;13(9):3183. doi: 10.3390/nu13093183.
Nitrates have become increasingly popular for their potential role as an ergogenic aid. The purpose of this article was to review the current scientific evidence of nitrate supplementation on human performance. The current recommendation of nitrate supplementation is discussed, as well as possible health complications associated with nitrate intake for athletes, and dietary strategies of covering nitrate needs through sufficient intake of nitrate-rich foods alone are presented. Pubmed, Scopus, and Web of Science were searched for articles on the effects of nitrate supplementation in humans. Nitrates are an effective ergogenic aid when taken acutely or chronically in the range of 5-16.8 mmol (300-1041 mg) 2-3 h before exercise and primarily in the case of exercise duration of ~10-17 min in less trained individuals (VO < 65 mL/kg/min). Nitrate needs are most likely meet by ingesting approximately 250-500 g of leafy and root vegetables per day; however, dietary supplements might represent a more convenient and accurate way of covering an athlete's nitrate needs. Athletes should refrain from mouthwash usage when nitrate supplementation benefits are desired. Future research should focus on the potential beneficial effects of nitrate supplementation on brain function, possible negative impacts of chronic nitrate supplementation through different nitrate sources, and the effectiveness of nitrate supplementation on strength and high-intensity intermittent exercise.
硝酸盐因其作为一种运动补剂的潜在作用而越来越受欢迎。本文旨在综述硝酸盐补充对人体运动表现的现有科学证据。讨论了目前推荐的硝酸盐补充剂量，以及运动员摄入硝酸盐可能带来的健康并发症，还提出了通过充分摄入富含硝酸盐的食物来满足硝酸盐需求的饮食策略。在 PubMed、Scopus 和 Web of Science 上搜索了关于硝酸盐补充对人体影响的文章。在运动前 2-3 小时，以 5-16.8mmol（~300-1041mg）的剂量急性或慢性摄入硝酸盐，对未经训练的个体（VO<65mL/kg/min），尤其是运动持续时间约为 10-17 分钟的情况下，硝酸盐是一种有效的运动补剂。每天摄入 250-500 克叶菜类和根茎类蔬菜，可能满足硝酸盐的需求；然而，膳食补充剂可能是满足运动员硝酸盐需求的更方便和准确的方式。当希望硝酸盐补充发挥作用时，运动员应避免使用漱口水。未来的研究应集中在硝酸盐补充对大脑功能的潜在有益影响、不同硝酸盐来源的慢性硝酸盐补充可能带来的负面影响，以及硝酸盐补充对力量和高强度间歇运动的有效性。
