Researchers conclude that the dietary nitrates present in spinach and beet juice are dependent on improvements in muscle activity indicating a positive effect of higher bioavailability of nitric oxide.
“Our study has shown that diets that are high in nitrate-rich vegetables can independently boost muscle strength from any physical activity,”Explains Dr Marc Sim from Edith Cowan University Nutritional Research Institute (ECU)
“Nevertheless, to increase muscle activity we recommend that a balanced diet rich in green leafy vegetables in conjunction with regular exercise, including weight training, is ideal.
“Muscle activity is vital to maintaining overall health, especially bone strength later in life.”
Green leafy vegetables and beetroot contain high levels of inorganic nitrate and its development may lower blood pressure and possibly reverse vascular intolerance.
Short-term physical performance benefits include improved efficiency of mitochondrial relaxation and blood flow to active muscle as well recitationIn athletic numbers
Its role in muscle activity and performance has been the subject of several theories with animal models suggesting that nitrate fortification improves force production in fast leg muscles.
Short-term elevations of high doses of nitrate (approximately 600-700 milligrams (mg)) have also been reported to increase skeletal muscle building in healthy individuals.
In addition, positive effects on physical ability can be maintained for about two weeks if continued although higher nitrate intake on long-term muscle activity remains uncertain.
Study details
Together with colleagues from the University of Western Australia, the team looked at data from 3,759 Australians participating in Melbourne’s Baker Heart and Diabetes Institute AusDiab study over a 12-year period.
Normal diet intake was assessed over the 12 years by obtaining an average [of at least 2 time points, e.g., baseline (2000/2001) and 2004/2005 and/or 2011/2012] from a food frequency questionnaire.
Nitrate uptake was calculated from a validated nitrate database and other published literature. Muscle function was measured by knee extension strength (KES) and the 8-ft-timed-up-and-go (8ft-TUG) test conducted in 2011/2012. Physical activity was also assessed by a questionnaire.
They found that those with the highest regular nitrate intake had lower arm strength than those with the lowest nitrate intake. Up to 4% faster walking speeds were also recorded.
“We should eat a mixture of vegetables every day, with at least one serving serving being green to get a range of positive health benefits for the muscular and cardiovascular system,”Said Dr. Sim.
“It’s also better to eat nitrate-rich vegetables as part of a healthy diet than to take medicines. Green-leafed vegetables provide a full range of vitamins and minerals essential for health.”
Vegetable health and CV
The study builds on Dr. Sim’s previous study of nitrate and muscle activity in older women and also contributes to growing evidence linking vegetables with cardiovascular health.
Dr Sim said the next phase of his research will examine strategies to increase green leafy vegetable consumption in the general population.
“We are currently recruiting for the MODEL Study, which will examine how knowledge of disease can be used to motivate people to make long-term improvements to their diet and exercise,”He adds.
Source: Journal of Nutrition
Published online: doi.org/10.1093/jn/nxaa415
“Dietary supplementation is positively associated with muscle activity in both men and women that is independent of physical activity levels.”
Authors: Marc Sim et al.