Beetroot, L-arginine, and L-citrulline are widely discussed in the endurance community because of their potential to help you improve endurance performance by enhancing blood flow, oxygen delivery, and overall cardiovascular efficiency. These supplements are linked to the production of nitric oxide (NO), a molecule that plays a critical role in vasodilation (the widening of blood vessels), which can improve endurance performance.
Here’s why each of these supplements garner attention:
(1) Nitric Oxide and Blood Flow
Endurance sports require sustained cardiovascular efficiency and oxygen delivery to muscles. Nitric oxide helps relax blood vessels, which increases blood flow and improves oxygen transport to working muscles, delaying fatigue and enhancing endurance.
- Beetroot is rich in dietary nitrates, which are converted into nitric oxide in the body. This process directly impacts oxygen delivery and reduces the amount of oxygen needed during exercise, making athletes more efficient at using energy.
- L-arginine and L-citrulline are amino acids involved in nitric oxide production. L-arginine is the direct precursor, while L-citrulline is converted into L-arginine, ultimately increasing nitric oxide levels.
In endurance sports, the ability to use oxygen efficiently and maintain steady blood flow to muscles is essential for sustained performance, which is why these supplements are explored for performance gains.
(2) Reducing Fatigue
Endurance athletes are constantly seeking ways to delay the onset of fatigue. By improving oxygen delivery, nitric oxide can help reduce muscular fatigue, allowing athletes to maintain performance for longer periods.
- Beetroot has been shown to lower the oxygen cost of exercise, meaning athletes use less oxygen at a given intensity. This can lead to better performance in long-duration activities.
- L-citrulline may improve endurance by reducing muscle soreness and improving recovery, while also boosting blood flow to help sustain high levels of performance.
(3) Recovery and Performance Enhancement
Apart from endurance performance, recovery plays a huge role in an athlete’s ability to train consistently and avoid injury.
- L-citrulline and L-arginine are sometimes used for their potential to aid recovery by reducing muscle soreness (delayed onset muscle soreness, or DOMS) after intense exercise. By enhancing blood flow, these amino acids can help flush out metabolic waste products and deliver nutrients to muscles.
Beetroot and nitric oxide boosters, in general, may help speed up recovery, allowing athletes to train harder and recover faster between sessions.
(4) Improving Aerobic Efficiency
For endurance athletes like cyclists, runners, or swimmers, aerobic capacity is key. Supplements that improve aerobic efficiency—such as reducing the oxygen cost of exercise or improving oxygen delivery to muscles—can significantly enhance performance over long distances.
- Beetroot has been consistently shown to improve time-to-exhaustion and VO2 max (a measure of aerobic capacity) in endurance athletes by boosting aerobic efficiency.
- L-citrulline may have similar benefits by boosting nitric oxide levels and improving blood flow, though it’s less studied in this area compared to beetroot.
(5) Scientific Interest and Studies
The endurance community often bases supplement choices on available research. Beetroot, L-arginine, and L-citrulline have been the subject of numerous studies exploring their impact on nitric oxide production, oxygen delivery, and endurance performance. This scientific interest has fueled conversations in the endurance community, with some studies showing positive effects on performance.
Conclusion:
In summary, beetroot, L-arginine, and L-citrulline are popular in the endurance community because they all target nitric oxide production, a key factor in improving blood flow, oxygen delivery, and endurance performance. Endurance athletes are particularly drawn to supplements that can help improve aerobic efficiency, reduce fatigue, and enhance recovery—critical factors in sustaining high levels of performance over long durations.
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