Multiple epidemiological studies have demonstrated that diets rich in greens are healthy for your cardiovascular system and blood pressure. 1 One of the hypotheses to explain this benefit is that the green leafy vegetables are rich in inorganic nitrate, which acts as a substrate for synthesis of blood flow, boosting nitric oxide (NO). Data supports that NO is a potent booster of blood flow and cardiovascular function, as you probably already know from all of the “pump” and “vascularity” producing pre-workout “NO” supplements available to you. If you have ever tried a NO supplement, you know firsthand that they really do work.
Beyond the arginine-containing NO supplements, there is increasingly new data that supports the use of more direct sources of nitrogen such as nitrate as an donor for NO. Nitrate-rich veggies include spinach, lettuce, celery and beetroot. Dietary inorganic nitrate in fruits and veggies can be reduced to nitrite and nitric oxide. Some have even tried to support the use of salts of nitrates and nitrites like “saltpeter” or potassium nitrate. However, a word of caution is necessary here. Although dietary nitrate is relatively safe and non-toxic, nitrite is not so safe. In fact, the toxicity of nitrite measured as its LD 50 (meaning 50% of people will die at this dose) is 100-200 milligrams per kilogram of bodyweight; comparable to that of cyanide 4 ! Of note, the dose of nitrate that seems to improve performance is on the order of 300-500 milligrams, much lower than any toxic levels of nitrite. As an example, 100 grams of spinach may supply more than 200- 300 milligrams of dietary nitrate.
Effects on Metabolic Function
This story is from the August 2021 edition of Muscular Development.
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This story is from the August 2021 edition of Muscular Development.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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Best Cardio for Fat Loss - High Intensity vs. Low Intensity
Low-intensity cardiovascular exercise is the most common way to reduce body fat, despite mounting scientific evidence showing this form of cardiovascular training may not burn body fat as effectively as high-intensity cardio. In addition, low-intensity cardio has also been shown to inhibit muscle growth¹2, making the use of this approach to enhance your physique even more questionable.
Are Unilateral Exercises More Effective Than Bilateral Exercises?
Bilateral exercises simultaneously use both limbs to lift the weight, so that the resistance is being shared between each limb.
THE AMAZING POWER OF JULIA DI POMPEO
Pro Figure Champ and Pro Powerlifter!
BRYAN JONES: THE LORD OF CLASSIC RETURNS!
It seems like a decade has passed since the pandemic began in 2020. That was a chaotic year for all of us. MD sent me to Atlanta to cover the Chicago Pro, because restrictions in Illinois made it impossible to hold Tim Gardner's annual extravaganza there. The athletes still showed up in force to compete, and the Classic Physique division alone featured 30 men. When they came out to be adjudicated, one man stood out in a flash as the one to beat. I had never heard of Bryan Jones until that point aside from a vague recollection that he'd won the USA a couple of years before. With his braided and colored hair piled on top of his head in a gathered bun with the ends appearing to be some type of bizarre plant, I dubbed him \"The Kai Greene of Classic.\" That didn't stick, thankfully, because Bryan \"Lord\" Jones is a unique athlete in his own right. I knew I was looking at a man who was going to make waves in that division. A few months later he did just that, placing fifth in his first Olympia appearance. But we only saw him twice more after that, at the Arnold Classic and once again at the Olympia at the end of 2021. Since then, Jones has been working hard to build the additional size needed to successfully transition to the Open category. I spoke with him about his brief but notable time in Classic, and how he plans to make a big splash in Open.
Andrew vs. Hunter: THE BATTLE FOR TEXAS!
A BATTLE IS BREWING
GET A CLASSIC SUMMER PHYSIQUE WITH LOGAN FRANKLIN
Summer is in full swing, and for the vast majority of bodybuilders that don't compete, this is our showtime! All the many months of toiling away covered up while the sky was dark and gray and icy temperatures had you shivering have led to this. Last month we provided you with eight excellent tips to get ripped and ready, but let's take it a step further. This month, we enlisted the help of Classic Physique superstar and GAT Sport athlete Logan Franklin to come up with his best advice on how to make sure you have the most Classic-looking physique possible to show off on the beaches or at the pool. Here's what he has to say about the Classic look, areas of the physique to emphasize and how, and his best nutrition tips to make sure you turn plenty of heads this summer!
SUCCESS STORY: YANIV ZUR
BALANCING BUSINESS, FAMILY, AND ELITE FITNESS
HOW MUCH REST IS BEST?
Getting enough rest after weight training is essential for optimal muscle growth and performance. Unfortunately, many get insufficient rest because they simply disregard the fact that weightlifting breaks down muscle tissue, creating the requirement for adequate rest to fully recuperate.
Get Peeled With Extra Virgin Olive Oil
As you know, pathologic fat accretion results in obesity. The medical community and pharmaceutical industry have been struggling to address this burgeoning condition in the Western culture - particularly in the United States. Obviously, individuals have also been struggling in their attempts to avoid or correct unsightly or unhealthy fat gain. Imagine the shame these professionals and people must feel when they realize they may have been ignoring a risk-free, health-promoting, inexpensive dietary ingredient that can enhance fat loss. Bodybuilders seek potent drugs or supplements to force the metabolism to strip body fat to low single-digit percentages, but failing to acknowledge the foundation of diet can sabotage even their extreme measures.
CREATINE: THE BEST FORMS
New products and formulations are introduced to the supplement market every day. However, it is very rare for a product or especially an ingredient to create noteworthy evolution in supplement performance. Arguably, the greatest leap up this axiomatic evolutionary ladder occurred with the advent of creatine supplements in the 1990s. Creatine has proven over and over to be \"the real deal\" in clinical research and broscience. It's a muscle-building, performance-enhancing supplement that nearly all athletes should use.
