Nitrate converts in the body to nitric oxide, which dilates blood vessels and improves mitochondrial efficiency. Typical protocol: 6-8 mmol of nitrate (about 500ml of beetroot juice) 2-3 hours before an event, loaded daily for 3-6 days prior. Effects are strongest in recreational and sub-elite riders; elite riders with already-optimised aerobic systems see smaller gains. Side effects are limited to pink urine and GI disruption at high doses.
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