The Effects of Nitrate-Rich Supplementation on Neuromuscular Efficiency during Heavy Resistance Exercise
Abstract
OBJECTIVE: Nitrate-rich (NR) supplements can enhance exercise performance by improving neuromuscular function and the aerobic cost of exercise. However, little is known about the effects of nitrate on dynamic, multijoint resistance exercise. METHODS: Fourteen resistance-trained men (age, 21.1 ± 0.9 years; height, 173.2 ± 2.9 cm: body mass, 77.6 ± 4.3 kg; squat one-repetition maximum [1RM], 127.5 ± 18.8 kg) participated in a randomized, double-blind, crossover experiment. Subjects consumed an NR or nitrate-poor (NP) supplement for 3 days, performed a bout of heavy resistance exercise, completed a washout, and then repeated the procedures with the remaining supplement. Before, during, and after exercise, individual and gross motor unit efficiency was assessed during isometric and dynamic muscle contractions. In addition, we compared physical performance, heart rate, lactate, and oxygen consumption (VO2). RESULTS: Nitrate-rich supplementation resulted in lower initial muscle firing rates at rest and lower mean and maximum firing rates over the course of fatiguing exercise. Nitrate-poor supplementation was accompanied by increased mean and maximum firing rates by the end of exercise and lower initial firing rates. In addition, NR supplementation resulted in higher mean peak electromyography (EMG) amplitudes. Heart rate, lactate, and physical performance did not differ by treatment, but oxygen consumption increased more frequently when the NP supplement was consumed. CONCLUSION: Supplementation with an NR beetroot extract-based supplement provided neuromuscular advantages during metabolically taxing resistance exercise.
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The exercise modalities used to assess weightlifting exercise performance were bench press using free weights, bench press using a Smith machine, and box squats using a Smith machine.
“The exercise modalities used to assess weightlifting exercise performance were bench press using free weights [113], bench press using a Smith machine [114,116] and box squats using a Smith machine [114,115].”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [115]
Flanagan et al. administered 32.5 mg (~0.5 mmol) of NO3− daily, which is markedly lower than Williams et al. (6.4 mmol NO3− acutely) and Mosher et al. (6 days of 6.4 mmol NO3− daily).
“Specifically, Flanagan et al. [115] administered 32.5 mg (~0.5 mmol) of NO3− daily, which is markedly lower than Williams et al. [113] (6.4 mmol NO3− acutely) and Mosher et al. [116] (6 days of 6.4 mmol NO3− daily), both of whom observed improved resistance exercise performance.”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [115]
Flanagan et al. did not observe any change in the number of repetitions to failure during box squat exercise at 60%1RM in resistance-trained men following administration of NO3−-rich performance bars over 3 days.
“In contrast, Flanagan et al. [115] did not observe any change in the number of repetitions to failure during box squat exercise at 60%1RM in resistance-trained men following the administration of NO3−-rich performance bars over 3 days.”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [115]
A limitation in Flanagan et al. was the low NO3− dose administered.
“A limitation in Flanagan et al. [115] was the low NO3− dose administered.”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [115]
An interesting observation by Flanagan et al. was that EMG amplitude increased during weightlifting exercise after NO3− supplementation despite no change in weightlifting exercise performance.
“An interesting observation by Flanagan et al. [115] was that EMG amplitude increased during weightlifting exercise after NO3− supplementation despite no change in weightlifting exercise performance.”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [115]
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- Authors
- Flanagan, S. D., Looney, D. P., Miller, M. J. S., DuPont, W. H., Pryor, L., Creighton, B. C., Sterczala, A. J., Szivak, T. K., Hooper, D. R., Maresh, C. M., Volek, J. S., Ellis, L. A., & Kraemer, W. J.
- Affiliations
- University of Connecticut (US)
- Corresponding author
- Kraemer, William J.
- ORCID
- Venue
- Journal of the American College of Nutrition
- Publisher
- Informa UK Limited
- Published
- 2016-02-17
- Volume
- 35
- Issue
- 2
- Pages
- 100-107
- ISSN
- 0731-5724 (ISSN-L)
- 1541-1087
- OpenAlex
- W2297260541
- Cited by
- 43
- References
- 27
- Citations by year
- 2026: 4 · 2025: 6 · 2024: 3 · 2023: 5 · 2022: 5 · 2021: 5 · 2020: 7 · 2019: 2 · 2018: 3 · 2017: 2 · 2016: 1
- FWCI
- 5.47
- Type
- journal article
- Language
- en
- Update notices
- correction (2017-05-30)
- Open access
- closed
- Locations
- Journal of the American College of Nutrition (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- beetroot extract, neuromuscular efficiency, resistance training, motor unit firing rate, electromyography amplitude, muscle fatigue, oxygen consumption, lactate, heart rate, exercise performance, nitric oxide
- MeSH terms
- Double-Blind Method, Humans, Male, Nitrates, Recruitment, Neurophysiological, Exercise, Plant Roots, Dietary Supplements, Beta vulgaris, Young Adult
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