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Are Nitrates Why Popeye Loved Spinach?
October 2020
Lizzy Rowden, Dietetics Major
Department of Nutrition and Dietetics
We often hear that nitrates (found in deli meat) contain carcinogens, or cancer-producing compounds. Nitrates are added to deli meats and other foods during the manufacturing process. These additives help keep foods fresher longer. However, during cooking, these nitrates change chemically into compounds that may increase our risk of cancer. But not all nitrates are alike...
Many plants contain a natural form of nitrates. For example, beets, swiss chard, arugula, rhubarb, basil, and other greens. And this form of nitrates may offer benefits for athletes. Research suggests that veggies rich in nitrates may improve performance during anaerobic exercise. In one study, track and field athletes who consumed nitrates prior to an event didn't get as tired as quickly in meets lasting less than 40 minutes.
Why are nitrates in this form beneficial for athletic performance?
Research shows that nitrates found naturally in foods may help increase muscle fiber function. Studies have also found that nitrates in veggies and other plant sources may help our mitochondria—think powerhouse of the body—work more efficiently which may increase blood flow to your muscles and reduce the energy needed to move your body.
The findings supporting the benefits of nitrates, however, at not a slam dunk. Other studies report contradictory findings. One study looked at the influence of BeetElite, a dietary nitrate supplement that some athletes use to boost performance and extend endurance while exercising. No significant change in performance was found among female collegiate soccer players who consumed this nitrate source.
Don’t mess with supplements, go for real food
Google "nitrates, athletic performance" and more than 650 products pop up. However, as with any supplement, it is best to forgo these options because they may be tainted by substances banned by the National Collegiate Athletic Association. So, if you want to see if nitrates may give you an extra boost, go for the green. Based on the findings of early studies, you don’t need to eat massive amounts of foods with nitrates. Have a good handful of arugula in the morning with some eggs and toast (which is my favorite) or add spinach to a smoothie. You can even drink a shot of beetroot concentrate—just check the label and run the product by your coach before you give it a try.
The evidence of how nitrates found naturally in foods may help athletic performance is still being explored. Studies suggest consuming them about 2 to 3 hours before an athletic event for optimal performance. However, we’ve still got a lot to learn. In the meantime, eating healthy foods that are high in nitrates may be a win-win!
