Nitric oxide is an organic gas produced naturally by our bodies that improves blood flow and combats muscle fatigue, while supplementation designed to increase natural production can boost exercise performance and lessen soreness after working out.
These supplements typically include L-arginine, L-citrulline and beet-derived nitrates as key ingredients used in non-stimulant pre workout supplements.
Increased Blood Flow
Nitric oxide causes blood vessels to relax and widen – known as vasodilation – which increases oxygen-rich blood flowing to your muscles during physical activity, improving stamina.
Nitric oxide plays an essential role in neurotransmission and hormone signaling as well as in regulating inflammation responses – helping protect cells against oxidative stress and inflammation.
Your body can produce its own nitric oxide, while it’s also abundantly present in foods like poultry, garlic, watermelons, kale, spinach and citrus fruits. Nitric oxide-stimulating supplements containing L-arginine and citrulline may help stimulate it further; however these should only be taken under medical advice as side effects could include bloating, nausea, diarrhea or stomach pains – potentially interfering with certain medications used to treat high blood pressure or diabetes – therefore including foods that boost nitric oxide can help reach fitness goals more efficiently and safely.
Increased Muscle Pump
Nitric oxide helps dilate blood vessels, increasing oxygen delivery to working muscles and increasing muscle “pump.” This allows you to work out longer before fatigue sets in and provides replenishing ATP between resistance exercise sets for faster post-workout recovery.
Nitric oxide (NO) is produced in the body through the combination of L-arginine and L-citrulline amino acids found in meat, poultry, fish, nuts, legumes, watermelons, and certain plants. Supplements containing these amino acids are produced in laboratories and packaged as pills, powders or creams.
Some supplements containing precursors claim to boost nitric oxide levels, improve cardiovascular function and speed workout performance and recovery, but few scientific tests support their claims. Eating foods rich in nitric oxide such as organic beet juice and leafy greens may also provide benefits; our vegan pre-workout, Renewable Energy contains such ingredients along with adaptogenic herbs.
Increased Endurance
Nitric oxide benefits the body by increasing blood flow and muscle “pump” during exercise, as well as decreasing heartwork by relaxing blood vessels to bring more oxygen directly to muscle tissue. Nitric oxide also has endurance benefits by lowering how hard our hearts have to pump blood – thanks to dilation!
Most pre-workout supplements contain ingredients known as nitric oxide precursors, like L-arginine and L-citrulline with malate, that may enhance production of nitric oxide when combined with specific amino acids. No study has examined their effect on measuring nitric oxide during exercise.
This study evaluated the effects of GlycoCarn(r), a commercial nitric oxide-specific supplement, and placebo on measures of skeletal muscle oxygen saturation (StO2), blood nitrate/nitrite levels, lactate production, and malondialdehyde levels during 10 sets of bench press throws to muscle failure performed by resistance trained men. Results demonstrated that GlycoCarn significantly increased StO2 while decreasing levels of oxidative stress markers compared with its competitors.
Reduced Muscle Soreness
Nitric oxide widens blood vessels to increase blood flow (vasodilation). This allows more oxygen and nutrients to reach muscles during workouts, decreasing muscle soreness after sessions.
L-citrulline, an amino acid converted to nitric oxide by the body, is often included in pre-workout supplements to boost nitric oxide levels and help combat exercise-induced muscle soreness after high intensity resistance training sessions. Studies indicate its benefits can help alleviate post workout soreness as well.
Nitric oxide offers many other benefits, including its ability to protect against oxidative stress and block platelet activation and aggregation, helping protect against heart disease and other cardiovascular disorders.
Studies indicate that nitric oxide supplements may improve performance, yet it’s essential to consult a health care professional prior to taking them. Nitric oxide supplements may interact with certain medications and lead to side effects like headaches, stomach upset, itching or diarrhea; additionally, caffeine or any stimulants found in nitric oxide supplements could overstimulate your nervous system and lead to feelings of anxiety or jitters.