Why Nitrates Matter More Than You Think

by Thomas Redshaw

Why Nitrates Matter More Than You Think for High-Intensity Performance

You know that burning feeling when you push hard during a workout? That's your muscles running out of oxygen. Your body switches to making energy without oxygen, and acid builds up fast. Many athletes use arginine and citrulline supplements to boost blood flow and get more oxygen to their muscles. And yes, these work great - but only when oxygen is still available. When you cross that line into all-out effort, these ingredients stop working. Your body needs a different tool. That's where nitrates come in. Specifically, a form called OxyStorm® made from red spinach extract. This article explains how nitrates work differently than common pre-workout ingredients, why they help during your hardest efforts, and what research shows about their effects on performance.

 

Quick Facts 

Main benefit: May help maintain blood flow and oxygen delivery during intense, oxygen depleted exercise

Research backing: Multiple studies showing increased exercise capacity and nitric oxide production •

Best for: Athletes doing CrossFit, HIIT, combat sports, or any training that creates a burning sensation in muscles 

Dosage: 1,000mg OxyStorm® (providing 90mg nitrates) based on research

Timeline: Immediate effects within 1 hour; enhanced benefits after 15+ days of consistent use

Safety: Generally well-tolerated at researched doses with no elevation in nitrite levels 

 

The Science / How Nitrates Create a Backup Energy System

Your body has two ways to make nitric oxide (NO), which opens blood vessels and delivers oxygen to working muscles.

The main pathway uses an amino acid called arginine. Enzymes called nitric oxide synthase (NOS) combine arginine with oxygen to make citrulline and nitric oxide. The citrulline can convert back to arginine, creating a cycle. This works great during normal exercise when oxygen is plentiful.

The problem: When you push into high-intensity work - think sprints, heavy lifts, or explosive movements - your muscles use oxygen faster than blood can deliver it. Without oxygen, the arginine pathway shuts down. Even worse, the acid buildup from anaerobic exercise directly blocks NOS enzymes from working.

The backup pathway uses nitrates instead. Your body stores nitrate (NO₃⁻), which can lose oxygen atoms to become nitrite (NO₂⁻), then nitric oxide. This process actually speeds up when oxygen is low and acidity is high - exactly when the arginine pathway fails.

Think of it like solar power with a battery backup. When the sun is shining (oxygen is available), solar panels (arginine pathway) power everything. When clouds roll in (low oxygen conditions), the battery (nitrate stores) kicks in automatically. Your body can even convert nitric oxide back into nitrate for storage, though it can only "recharge" to about 50% capacity on its own. This is why consuming nitrates through diet or supplements matters - you're topping off the battery to full.

 

Key Form: OxyStorm® Red Spinach Extract

Not all nitrate sources work the same way. OxyStorm® offers specific advantages over common alternatives like beetroot juice or green spinach.

Nitrate concentration: OxyStorm® is standardised to 9% nitrates by weight. Most spinach and beetroot powders contain 1-9% nitrates, usually on the lower end. This means 1,000mg of OxyStorm® delivers exactly 90mg of nitrates every time - no guessing about potency.

Oxalate-free formula: Traditional green spinach contains over 600mg of oxalates per 100g. Beetroot juice can have up to 1,000mg per 100ml. Oxalates bind to minerals like calcium and iron, reducing absorption and potentially contributing to kidney stones in susceptible people. OxyStorm® is 100% oxalate-free, removing concerns about long-term use.

Natural antioxidants: Unlike synthetic nitrate salts (sodium nitrate, potassium nitrate), plantbased sources like OxyStorm® contain protective antioxidant compounds. Research suggests these antioxidants may help neutralise oxidative stress that can occur with increased nitric oxide production. 

Better taste profile: The higher concentration means effective doses don't create a "spinach-y" or earthy taste in supplements.

 

Who It's For / When Nitrates Help Most

Best for these training styles:

• CrossFit and HIIT workouts with repeated high-intensity intervals
• Combat sports like boxing, BJJ, and MMA requiring explosive bursts
• Team sports with frequent sprinting (basketball, soccer, hockey)
• Any training where you feel that characteristic muscle burn
• Endurance athletes looking to extend time to exhaustion

Also helpful for:

• Older athletes experiencing age-related decline in nitric oxide production
• People with conditions that may restrict oxygen delivery to tissues
• Anyone wanting to maximise performance from both aerobic and anaerobic systems

Not the right focus if:

• Your training stays primarily aerobic (steady-state cardio below lactate threshold)
• You're only looking for general blood flow support (citrulline alone may suffice)
• You have specific kidney health concerns (consult your doctor first)

 

Practical Tips and What to Expect

Timing and dosing: Take 1,000mg OxyStorm® 60-75 minutes before training. Research shows peak nitrate levels occur around 1 hour after consumption and remain elevated for at least 8 hours.

Acute vs. chronic benefits: You may notice some benefit from a single dose, but consistent daily use for 15+ days allows your body to increase its nitrate storage capacity. One study found that 15 days of supplementation increased time to exhaustion by 19% during high intensity cycling.

Pair with citrulline: For best results, combine nitrates with 6,000mg of L-citrulline. This covers both pathways - citrulline maximises the arginine pathway during normal oxygen conditions, while nitrates provide backup when you cross into oxygen debt.

Track your threshold: Notice when you typically hit "the wall" during intense efforts. After 2-3 weeks of consistent use, test whether you can maintain higher intensity longer before that burning sensation forces you to slow down.

Daily intake adds up: The 90mg of nitrates from 1,000mg OxyStorm® combines with dietary nitrates from vegetables (average person consumes about 95-108mg daily). This keeps you well within safe ranges established by regulatory authorities.

💡 Pro Tip: Consistent daily use matters more than just taking it before hard workouts. Your body adapts by increasing nitrate storage and transport capacity when nitrates are regularly available.

 

Important Considerations

Safety profile: Research using 1,000mg OxyStorm® showed circulating nitrite barely changed - from 0.26μmol/L to 0.27μmol/L (normal range is 0.1-10μmol/L). This wide safety margin matters because excessive nitrite can interfere with oxygen transport and potentially form harmful compounds.

Dosing limits: Higher doses above 5,000mg OxyStorm® have raised nitrite levels to 13.20μmol/L, which may pose long-term safety concerns. Stick to researched doses of 1,000-2,000mg. 

Regulatory limits: European Food Safety Authority sets daily allowable nitrate intake at 3.7mg per kg body weight (296mg for an 80kg person). US EPA sets it higher at 7.0mg per kg (560mg for an 80kg person). The 90mg from OxyStorm® fits comfortably within these guidelines.

Not a replacement: Nitrates complement but don't replace the arginine-citrulline pathway, which remains your body's primary source of nitric oxide production. Use nitrates as a backup system, not the main system.

 

Frequently Asked Questions

Q: How is OxyStorm® different from drinking beet juice?

A: OxyStorm® provides standardised 9% nitrate content (you know exactly what you're getting) and is completely oxalate-free. Beetroot juice has variable nitrate levels and can contain up to 1,000mg oxalates per 100ml, which may affect mineral absorption and kidney stone risk with regular use.

Q: Will I see benefits from a single dose or do I need to take it daily?

A: You may notice some acute benefit within 1-2 hours of taking it. However, research shows enhanced effects after 15+ days of consistent use because your body adapts by increasing its capacity to store and transport nitrates.

Q: Why not just use higher doses of citrulline instead?

A: Citrulline and arginine require oxygen to produce nitric oxide - they stop working when you push past your aerobic threshold into oxygen-depleted, high-intensity work. Nitrates work specifically in these low oxygen conditions where citrulline can't help. You need both to cover all training intensities. 

Q: Can nitrates help with normal endurance training or just high-intensity work?

A: While nitrates provide the most noticeable benefit during oxygen-depleted, high-intensity efforts, research suggests they may also help extend overall time to exhaustion even in trained individuals. The ventilatory threshold - when you shift toward primarily anaerobic metabolism - may occur at higher intensities.

Q: Are there any side effects I should watch for?

A: At researched doses of 1,000mg OxyStorm®, studies show no significant elevation in nitrite levels or adverse effects. The formula is generally well-tolerated. Very high doses (above 5,000mg) can raise nitrite to potentially concerning levels, so more isn't better with nitrate supplementation.

 

Research References:

Pharmacokinetic study of amaranth extract in healthy human subjects - A randomised trial (2016) - Crossover study of 16 healthy males showing peak nitrate concentration at 1 hour with elevation lasting 8+ hours

Red Spinach Extract Increases Ventilatory Threshold during Graded Exercise Testing (2017) - Study of 15 recreationally active participants showing increased circulating nitrate without significant nitrite elevation (0.26 to 0.27μmol/L) Nitrate-Rich Red Spinach Extract Supplementation Increases Exhaled Nitric Oxide Levels and Enhances High-Intensity Exercise Tolerance in Humans (2020) - 15-day supplementation study showing 19% increase in time-to-exhaustion during high-intensity cycling

Impact of Chronic Nitrate and Citrulline Malate Supplementation on Performance and Recovery in Spanish Professional Female Soccer Players (2025) - 34 female soccer players over four weeks showing sustained work rate advantages with combined nitrate and citrulline supplementation

Nitric oxide in exercise physiology: past and present perspectives (2025) 

European Food Safety Authority safety assessments on daily allowable nitrate intake (3.7 mg/kg body weight)

United States Environmental Protection Agency allowable nitrate intake standards (7.0 mg/kg body weight/day)