Nictric Oxide
If the following benefits sound reasonable to you,
– Enhanced blood flow through vessel dilation ,
– Quicker repair of bone and tissue,
– Improved regulation of the brain, liver, and heart,
…then consider moving towards having a more nitric oxide-efficient diet.
Nitric Oxide (NO for short, and not to be confused with nitrous oxide (N20)) is biosynthesized along with oxygen, other enzymes, and L-arginine (which we’ll discuss in a moment). One of its primary benefits is dilating blood vessels, which serves for stronger workouts and better nutrient delivery throughout the body.
*Nitric oxide, known as the ‘endothelium-derived relaxing factor‘, or ‘EDRF’, is biosynthesized endogenously from L-arginine, oxygen, and NADPH by various nitric oxide synthase (NOS) enzymes. Reduction of inorganic nitrate may also serve to make nitric oxide. The endothelium (inner lining) of blood vessels uses nitric oxide to signal the surrounding smooth muscle to relax, thus resulting in vasodilation and increasing blood flow. Nitric oxide is highly reactive (having a lifetime of a few seconds), yet diffuses freely across membranes. These attributes make nitric oxide ideal for a transient paracrine (between adjacent cells) and autocrine (within a single cell) signaling molecule.*
*Stryer, Lubert (1995). Biochemistry, 4th Edition. W.H. Freeman and Company. p. 732. ISBN 0-7167-2009-4.
*Where it comes from: Nitric Oxide (NO) is a gas that’s naturally produced in the body; it’s used to communicate between cells. “To make nitric oxide, enzymes in the body break down the amino acid, arginine,” explains registered dietitian and American Dietetic Association spokesperson Jim White. Nitric Oxide supplements actually include arginine—not nitric oxide. Arginine is naturally found in foods such as spinach, sesame seeds, crab, shrimp and white meat turkey.
What it’ll do for you: Nitric Oxide’s main job is to deliver messages between the body’s cells. It also plays a key role in controlling the circulation of blood and regulating activities of the brain, lungs, liver, kidneys, stomach and other organs. But from a muscle-building prospective, NO affects the release of hormones and adrenaline. It’s also said to speed growth and recovery time as well as increase blood flow, thus delivering more nutrients to muscles, helping them grow. Many athletes take NO supplements because they believe they make them workout harder and for longer—even though there’s no real evidence supporting the theory. However, a 2010 study supports NO use for older men. A researcher at the University of California at Los Angeles examined 16 male cyclists ages 50 to 73. The men who were given powdered supplements (containing arginine and antioxidants) showed a 16.7 percent increase in their anaerobic threshold—the point at which lactic acid starts to accumulate in the muscles—after three weeks. The men given the placebo did not see any increase in their anaerobic thresholds.
*Source: http://www.mensfitness.com/nutrition/supplements/supplement-guide-nitric-oxide
L-arginine can be quite easy to get a hold of. It’s readily available in beets, spinach, and arugula, amongst many other things you’ll find in the produce section and beyond. It’s also available in plant-based supplements and formulas. On a regular basis, athlete or not, it’s pretty important to ensure daily intake of 7 – 10 servings of vegetables, particularly Arginine-abundant leafy greens.
Every once in a while, we’ll profile a specific nutrient, vitamin, mineral, amino acid, or other. Stay tuned for informative and practical tidbits on health and wellness.
Until next time!