Nitric oxide has a great effect on training effects, it is he who is responsible for the feeling of a muscle pump, which involves many physiological and psychological benefits. What is nitric oxide? How does it arise and how does it affect the body?
What is nitric oxide?
Nitric oxide belongs to the group of biologically active compounds, in the body responsible for many extremely important physiological functions.Because of its small size and lipophilicity it easily passes through biological membranes (cell membranes) without the participation of transport systems.
What properties does nitric oxide (NO) have?
It inhibits the aggregation (clumping) of platelets, while at the same time reducing its clotting.
It reduces the energy cost of effort and increases the oxygen capacity of the lungs. It has a beneficial effect in increasing the efficiency of the body.
It lowers arterial blood pressure by participating in the relaxation of smooth muscles located in the blood vessels.
It increases the effort capacity – by stimulating the growth of new mitochondria.
It contributes to angiogenesis – the formation of new thin-walled blood vessels.
It positively affects the glucose uptake by muscle cells.
It acts as a neurotransmitter in the central nervous system.
Supports the local blood flow.
Nitric oxide – action
Nitric oxide is formed in the human body from the amino acid arginine in the process of oxidation by an enzyme (called oxide synthesis). Due to the above dependence, very often wanting to increase the level of NO, the supply increases
other compounds, i.e., ornithine and citrulline.
Also, the consumption of organic nitrates can effectively contribute to the increase in the level of nitric oxide in the body .These compounds, through the bacteria located in the mouth, are transformed into nitrates.An acid environment causes that some of the nitrates undergo a substitution process in which they get the form of nitric oxide (NO) The remaining part gets into further parts of the digestive tract and penetrates into the blood.
In the case of low oxygen availability, individual proteins (carbonic anhydrase, neuroglobin, and cytoglobin) and enzymes in the body transform nitrites into nitric oxide, so we can conclude that exercise (especially high intensity) can effectively increase the production of NO in the body.
Nitric oxide in the diet
Nitric oxide should be present in the diet of both the training person and the person who cares about their health, all because of their pro-health benefits.
Nitric oxide – occurrence
Products rich in substrates necessary for the synthesis of nitric oxide are primarily tuberous and leafy vegetables, characterized by a significant amount of nitrate.
Nitric oxide and supplementation
In order to increase the level of nitric oxide in the blood, in addition to natural sources available in food, you can use dietary supplements. What works best? Certainly
These substances are available in separate preparations, but also in pre-workout supplements.It is worth mentioning that the natural supplement – perfectly increasing the level of NO in the body – is beetroot juice.The opponents of nutrients may use it to increase the level of nitric oxide.
Nitric oxide at the gym
Due to its properties, nitric oxide is popular in the world of strength training, it perfectly influences the feeling of a muscle pump, which contributes to the increase of muscle mass and strength (through its influence on the increase of muscle volume).
It helps efficiently deliver nutrients and oxygen to the training muscles.
It also removes unnecessary substances obtained as a result of training, among othersCO2 and lactic acid.
Endurance and endurance practitioners should carefully adjust their dose, where local increases in blood supply to the muscles can make training more difficult and less restrictive.