Ingestion of a nitric oxide enhancing supplement improves resistance exercise performance

Studies have established that supplementation of nitrate increases nitrous oxide which in turn improves exercise performance. The current study aimed to investigate the effects of nitrate ingestion on performance of bench press resistance exercise till failure. Twelve recreationally active (age, 21 ± 2yrs, height, 177.2 ± 4.0 cm, weight, 82.49 ± 9.78 kg) resistance trained males participated in the study. The study utilised a double blind randomized cross-over design, where subjects ingested either 70 ml of "BEET It Sport ®" nitrate shot containing 6.4 millimoles (mmol/L) or 400 mg of nitrate; or a blackcurrant placebo drink. Participants completed a resistance exercise session, consisting of bench press exercise at an intensity of 60% of their established 1 repetition maximum (1-RM), for three sets until failure with 2 minute rest interval between sets. The repetitions completed, total weight lifted, local and general rate of perceived exertion (RPE), and blood lactate were all measured. The results showed a significant difference in repetitions till failure (p=<0.001) and total weight lifted (p=<0.001). However there were no significant difference between blood lactate over the two trials (p = 0.238), and no difference in Local (p= 0.807) or general (p= 0.420) indicators of fatigue as measured by RPE. This study demonstrates that nitrate supplementation has the potential to improve resistance training performance and work output compared to a placebo.