Whether you’re a weekend sports enthusiast or a professional athlete, finding that little boost in performance is always appreciated. Eating a healthy diet, getting adequate sleep, and managing stress are key factors in this regard. Likewise, following a personalized training regimen and managing injuries well similarly play a role. But one interesting approach for improving athletic abilities involves a substance you may not have previously recognized. Many athletes are turning to nitric oxide for sports performance based on recent research. Not only does it improve circulation to muscles, but nitric oxide for strength also appears to be a thing.
Nitric Oxide and Tissue Oxygenation
When it comes to nitric oxide, this gaseous molecule is naturally produced in the body. While it is released in immune and nervous system tissues, it’s main source comes from cells lining our blood vessels. Endothelial cells produce nitric oxide from arginine, and then it circulates throughout the body, serving as a messenger. Its more prominent effect, however, is its ability to trigger dilation of blood vessels. This not only lowers blood pressure but improves tissue oxygenation. This is why some athletes try to boost nitric oxide for sports performance, assuming better oxygen to muscles achieves this. While this may be true, this is not the only way that nitric oxide appears to enhance sports results.
Nitric Oxide and Strength Gains
Several research studies now demonstrate how nitric oxide lowers blood pressure, improves circulation, and even helps heart function. But when it comes to nitric oxide for sports performance, research is not as abundant. In recent years, studies have begin to show positive results, however. One of the interesting findings is that some experiments support the use of nitric oxide for strength. In animal studies specifically, those with nitric oxide supplements in the form of arginine showed greater power. Muscle size did not necessarily change, but lean muscle mass did. The role of nitric oxide for strength gains may therefore be an additional benefit when it comes to athletics.
Nitric Oxide and Exercise Soreness
In addition to the use of nitric oxide for strength, it has been potentially recognized to help athletics in other ways. This is particularly true for bodybuilders who experience pain and soreness after an intense workout. The blood vessel dilation and circulation effects related to nitric oxide help flush out lactic acid after exercising. This certainly helps reduce soreness. But in addition, nitric oxide also improves immune health and reduces inflammation. As an antioxidant, it reduces secondary pain and swelling after tissue injury. This is another way athletes use nitric oxide for sports performance and recovery. With less “down time,” the better athletes can become, which again supports the use of nitric oxide in athletics.
Nitric Oxide and Sports Endurance
When it comes to nitric oxide for sports performance, the question of endurance also comes up. Unfortunately, the jury is still out on whether nitric oxide has any effect in this regard. However, there are research findings that suggest this may be the case indirectly. For example, it has been noted that nitric oxide increase glucose uptake in cells, which could certainly support enhanced endurance. Combined with increased nutrient supply via circulatory increases, this may be a real effect. Research also shows nitric oxide increases energy production in cell mitochondria. This too could support the use of nitric oxide for sports performance and endurance. Further research is needed, but these preliminary findings are promising.
Nitric Oxide and Muscle Bulk
Despite evidence supporting nitric oxide for strength, research has not well supported any effect on muscle bulk. However, some suspect the existing research has not been performed long enough to see such an effect. This is because nitric oxide seems to have anabolic muscle effects that results from its hormonal influences. Specifically, it boosts growth hormone effects, which may also support athletes’ use of nitric oxide for sports performance improvements. This helps explain why it’s been linked to increases in both aerobic and anaerobic exercise gains. Given that nitric oxide increases strength, power, and work production, it only makes sense it would eventually increase muscle bulk. But for now, evidence support is lacking.
Natural Sources of Nitric Oxide
For athletes and sports enthusiasts looking to increase their bodies’ nitric oxide levels, supplements do exist. But because nitric oxide is a gaseous molecule, these come in the form of L-arginine. Arginine is the precursor to nitric oxide, and thus can be taken to achieve these goals. Most nutritionists encourage natural sources of this substance, however, over store-purchased supplements. In this regard, the best foods for nitric oxide include green leafy vegetables and some root vegetables. Lettuce, spinach, beets, carrots, and arugula are a few common ones routinely mentioned. Once these foodstuffs are eaten, oral bacteria facilitate the production of nitric oxide in the body. This then makes available nitric oxide for sports performance, nitric oxide for strength, and nitric oxide for other health benefits.
The Bottom Line
Definitive studies involving nitric oxide for sports performance are still in their early stages. Indeed, the effects that this molecule has on blood vessel dilation, blood pressure, and increased circulation have been long recognized. This is why compounds like nitroglycerin and nitroprusside have been used in medicine for decades in specific cardiovascular conditions. But more specific links involving nitric oxide and athletic results are just now being elucidated. Overall, it appears that evidence supports the use of nitric oxide for strength building, endurance, and recovery. Some findings also suggest it may also enhance lean muscle mass and speed. In any case, the use of nitric oxide for sports performance is substantiated, especially when natural sources are selected. Combined with other proven techniques that boost exercise results, nitric oxide is certainly worth considering.
