Foods that can boost muscle mass, similar to Popeye's powerful physique:
In a study published in Circulation: Heart Failure in 2015, it was found that acute dietary nitrate intake improves muscle contractile function in patients with heart failure. This discovery has shed light on the potential benefits of consuming nitrate-rich vegetables, such as spinach, beetroot, and celery.
Nitrates, when consumed in their whole-food form, can have health benefits. Contrary to their processed form, which is often found in lunch meats and hot dogs and has been linked to cancer, naturally occurring nitrates can boost stamina and circulation.
The compound responsible for this enhancement is nitric oxide. After five weeks of consuming nitrates, moderately trained athletes saw improvements in endurance and strength during short, intense cycling sessions. This is because nitric oxide dilates blood vessels (vasodilation), improving blood circulation and nutrient delivery to working muscles.
This mechanism supports enhanced endurance and stamina, making exercise feel less strenuous and increasing overall exercise performance. Studies have shown that drinking nitrate-rich beet juice before exercise can improve endurance and lower oxygen consumption during workouts.
Beyond muscle power, nitrates also assist in cardiovascular health by lowering blood pressure, particularly in older adults who naturally produce less nitric oxide with age. This could potentially reduce risk factors for heart disease and stroke.
The oral microbiome plays a role in the conversion of nitrates to nitric oxide, highlighting how diet influences important biological functions through microbial activity. A study at Washington University School of Medicine demonstrated this by showing that beet juice (high in nitrates) improved muscle power in individuals with heart failure within just two hours.
In summary, consuming nitrate-rich vegetables can boost muscle power and athletic performance by improving blood flow, oxygen delivery, mitochondrial efficiency, and reducing exercise fatigue, while also supporting cardiovascular health. Arugula, beets, celery, iceberg lettuce, parsley, leeks, endive, cabbage, fennel, Swiss chard, oak leaf lettuce, basil, spring greens, butter leaf lettuce, and rhubarb are some nitrate-rich vegetables that can help boost muscle power naturally.
References:
- Journal of Applied Physiology (2017)
- Journal of Strength and Conditioning Research (2015)
- Frontiers in Physiology (2016)
- Prevention (2016)
- NutritionFacts.org (2016)
Nitrates, found in vegetables like spinach, beetroot, and celery, can boost stamina and circulation when consumed in their whole-food form. Studies have shown that five weeks of consuming nitrates can improve endurance and strength in moderately trained athletes during short, intense exercises, as nitric oxide dilates blood vessels, enhancing blood circulation and nutrient delivery to working muscles. This improved cardiovascular health can potentially reduce risk factors for heart disease and stroke.
Research also indicates that nitrates, when consumed as nitrate-rich beet juice, can improve muscle power and lower oxygen consumption during workouts. The oral microbiome plays a role in the conversion of nitrates to nitric oxide, demonstrating how diet impacts important biological functions by influencing microbial activity.
In conclusion, incorporating nitrate-rich vegetables like arugula, beets, celery, and others into one's health-and-wellness lifestyle can boost muscle power, athletic performance, and cardiovascular health, all contributing to a healthy-diet and overall lifestyle. References: Journal of Applied Physiology (2017), Journal of Strength and Conditioning Research (2015), Frontiers in Physiology (2016), Prevention (2016), and NutritionFacts.org (2016).
