Is Spinach a Performance Enhancing Food? On the Role of Dietary Nitrates as Ergogenic Aids

Do you remember Popeye the Sailor Man and the secret behind his super-human strength?

Before punching the bad guys in the face, he used to gulp down a can full of spinach.

And, yes, I'm aspiring to write quite seriously about a cartoon.

Does it mean that vegans are right and that therefore we should all ditch animal protein and replace it with vegetable sources of incomplete chains of amino acids? Clearly not, and that would be a misinterpretation.

The right answer behind Popeye's physical performance is this: nitrates.

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This article was originally posted on Naturally Strong.

A science-based blog where you can find plenty of whole-food based recipes for fueling your physical performance!

What Are Nitrates?

 

Nitrates are anions (negative ions) which, once ingested, provide a plethora of significant benefits to the human body.

They're decomposed into nitrites by the action of the bacteria contained in the saliva. These littler molecules then function as "raw material" for producing nitric oxide (NO) upon further redox.[1][2][3]

Circulating nitric oxide is associated with: [4][5][6][7][8][9][10][11]

Also, nitrates tend to optimize the rate at which the body is capable of producing ATP from food.

Needless to say, more ATP, more available energy![12]

Which Foods Contain Nitrates?

Unfortunately, it is impossible to find nitrates in a supplement form because of the regulation against sodium nitrate.

Therefore, the only possible way to introduce more nitrates in your organism -even if it is still possible to enhance circulating NO trough citrulline supplementation [13]- is by eating more nitrate-rich whole food, green vegetables in particular.

The most used veggies which provide an appreciable amount of nitrates are spinach and beetroot (juice, in particular, is the preferred source in the athletic context) [14][15].

However, there are two issues with these sources:

Spinach

Beetroots

Fortunately, there are other food sources which provide more dietary nitrates, less oxalate, and less net-carbs:

Arugula

Turnip Greens

Let's see how these two vegetables compared to the most common spinach and beetroot: I'm not saying that you must completely substitute spinach and beetroot juice (especially if limiting net carb isn't a priority), but the sources above could add some variety to your diet and a significant boost in dietary nitrates!

High-Protein Turnip Greens Recipe Ideas

Let's see how to prepare turnip greens and some idea for coupling them in some easy to make high-protein recipes:

How to Prep and Store Turnip Greens

1. Cut the lower part of the stem (half to one inch) and keep the top.
2. Wash well with plenty of cold water.
3. Cut the upper part of the stem in pieces of 2 inches length.
4. In a pot, add water (around 2 inches).
5. Add the turnip greens cut in pieces and some marine salt.
6. Cook for 20 minutes, covering the pot with a lid.
7. After 20 min and turning the heat off, let them set and, when the turnip greens are cool enough, drain the excess water with a colander.
8. Grease a pan with a fat source of your choice (I like to use a drop of extra virgin olive oil), sautè the turnip greens with salt, garlic and aromatic herbs of your choice.

You can prepare up to a kilo of turnip greens in this way, portion them and store in the fridge or in the freezer.

You'll have only to lightly re-heat them in the microwave or on the stove and couple with a protein source of your choice.

Let's now check some recipes!

Grilled Salmon With Zucchini, Turnip Greens, Apple Cider Vinegar, Curcumin and Black Pepper

Boiled Beef With Turnip Greens, Vinegar, Curcumin, Black Pepper and Italian Herbs.

 

Sauteed Lean Beef Slices With Fried Quail Eggs, Turnip Greens, Curcumin, Black Pepper, Italian Herbs and Apple Cider Vinegar.

Conclusions

Here you can see how turnip greens could be a great versatile addition to your diet.

They provide a softer taste compared to spinach, but a < crunchier texture because of the higher fiber content. You could easily alternate them with spinach and other leafy green vegetables with your favorite sources of animal protein!

However, athletes who want to take in a large dose of nitrates for supporting their workout session should consume between 6.5 and 13 mg of dietary nitrate per Kg of body weight two hours before in an easily digestible source [9][2]. This is what makes beetroot juice so practical.

I dare you to eat 500g of cooked spinach or turnip greens one or two hours before a heavy resistance training session.

In the upcoming part of this article, I will explore some practical solutions (aka smoothies) for fueling yourself with dietary nitrates before your workout. Blending your vegetables indeed enhances dietary nitrate availability[2].

In the meantime, please, obey to your mom and eat your green veggies! They're good for your circulatory system!