[Sports Nutrition Lounge] Nitrate & Karate Performance

🥋💪 Unleash Your Karate Potential with Nitrate Power! 🌿🥤 

Ever wondered how to boost your performance naturally? Let's talk about nitrate - your new secret weapon in the dojo! 🥷 

🔬 The Science 
Nitrate, found in leafy greens and beetroot, converts to nitric oxide (NO) in your body which is in Group A of the AIS supplement framework. Strong scientific evidence backs its ability to enhance blood flow and boost both aerobic and anaerobic performance 🏃‍♂️💨  

Why it's perfect for Karate: 

• Sustains energy for longer matches ⏱️ 

• Powers explosive movements like punches and kicks 👊🦵 

🥤 Supplementation Strategy: 

• Form: Beetroot juice or veggie-derived products (safety first!) 

• Timing: ≥ 150 min before exercise (not more than 6 hrs) 

• Dose: 5-15 mmol (300 – 930mg) for acute, 5-10 mmol (300-620mg) for chronic use (≥ 2 days)

🎯 Effectiveness may vary based on: 

• Aerobic fitness level (not effective V̇O2peak > 60 ml/kg/min) 

• Oral microbiome (watch that mouthwash!) 

• Exercise type (Involved type II fibres) and (moderate) intensity 

• Age (No difference)

• Sex (Need more research on females)

⚠️ Safety First: 
Nitrate is generally safe at recommended doses. But as always, consult a registered sports nutritionist/dietitian before starting any new supplement regimen.  

💡 Pro Tip: 
Nitrate works best for exercises lasting 2-10 minutes - perfect for karate matches! 🥋 

Questions about nitrate or sports nutrition? Drop them below! Let's keep pushing the boundaries of performance together! 🥋🏆  

Reference

1. Vicente-Salar N, Fuster-Muñoz E, Martínez-Rodríguez A. Nutritional Ergogenic Aids in Combat Sports: A Systematic Review and Meta-Analysis. Nutrients. 2022;14(13):2588. doi:https://doi.org/10.3390/nu141325882.
   
   

2. Shannon OM, Allen JD, Bescos R, et al. Dietary Inorganic Nitrate as an Ergogenic Aid: An Expert Consensus Derived via the Modified Delphi Technique. Sports Medicine. 2022;52(10):2537-2558. doi:https://doi.org/10.1007/s40279-022-01701-33.
   
   

3. Silva KVC, Costa BD, Gomes AC, Saunders B, Mota JF. Factors that Moderate the Effect of Nitrate Ingestion On Exercise Performance in Adults: A Systematic Review With Meta-Analyses and Meta-Regressions. Advances in Nutrition. Published online May 17, 2022. doi:https://doi.org/10.1093/advances/nmac0544.
   
   

4. Delleli S, Ouergui I, Messaoudi H, et al. Does Beetroot Supplementation Improve Performance in Combat Sports Athletes? A Systematic Review of Randomized Controlled Trials. Nutrients. 2023;15(2):398. doi:https://doi.org/10.3390/nu15020398