Timing
& dosage
One factor determines what you get out of the Nitrate Shot: the right moment. Here's how to use it around your toughest races and efforts.
Source · beetroot & amaranth
The two most important
factors
The Nitrate Shot is designed for races and tough endurance efforts where oxygen delivery makes the difference. For easy training sessions, it isn't necessary.
When do you
take it?
A loading phase
1 to 2 shots per day for 3 to 7 days before an important race can provide an extra effect.
The main dose
Take 1 to 2 shots roughly 2 to 3 hours before your race or tough effort — the point at which nitrite levels in your blood peak. Shake well before use.
Time trial, long climb, race or intense endurance effort. This is the moment where the conversion to nitric oxide does its work.
No mouthwash or chewing gum
The conversion of nitrate to nitric oxide happens via bacteria in your mouth. Antibacterial mouthwash or chewing gum around intake disrupts that process.
What can you
expect?
The Nitrate Shot isn't something you use on every ride.
Nitrate from beetroot and amaranth is converted in your mouth and stomach into nitric oxide (NO), which improves blood flow to your muscles and lowers the oxygen cost of exercise. Each shot delivers 500 mg of nitrate — right in the middle of the 400 to 600 mg that research identifies as an effective dose.
You'll notice it most in the moments where oxygen delivery is the limiting factor: long time trials, climbs and the closing stages of a tough race — and sometimes in a more explosive sprint at the finish.
To be fair: the effect is most clearly demonstrated in recreational and well-trained athletes. In athletes at the very highest level the results are more variable, possibly because their bodies have already largely optimised their own nitric oxide production. So always test it in training first, never for the first time on race day.
In short
Use the Nitrate Shot for races and tough endurance efforts, not for easy training.
Take 1 to 2 shots roughly 2 to 3 hours before the effort.
Avoid antibacterial mouthwash and chewing gum around intake.
For extra effect: a loading phase of 3 to 7 days with 1 to 2 shots per day.
Fitting the protocol
to your approach
Got questions about the protocol or how to fit the Nitrate Shot into your race preparation? Feel free to get in touch.
