Peter Attia MD - Supplements that can improve VO₂ max | Olav Aleksander Bu and Peter Attia
The discussion focuses on how certain substrates and micronutrients, particularly beetroot and nitrate supplements, can enhance V2 Max by improving blood circulation. Beetroot is rich in nitrates, which the body converts to nitric oxide, aiding vasodilation and enhancing blood flow. This process is likened to improving plumbing in the body, facilitating better blood circulation. While amateur athletes often see a positive effect, elite athletes do not experience significant improvements, possibly due to their already optimized systems. A company named Plasma developed an adaptogen from pine bark extracts to catalyze the conversion of nitrates to nitric oxide more efficiently. Initial observations suggest potential benefits, but results are not yet conclusive, and placebo effects cannot be ruled out.
Key Points:
- Beetroot is rich in nitrates, which convert to nitric oxide, improving blood flow and potentially boosting V2 Max.
- Amateur athletes often see a 5% improvement in V2 Max with nitrate supplements, but elite athletes do not.
- Plasma developed an adaptogen from pine bark to enhance nitrate conversion efficiency.
- Initial tests with the adaptogen showed potential benefits in respiration and recovery, but results are inconclusive.
- Placebo effects may influence perceived benefits of new supplements.
Details:
1. 🍏 Boosting V2 Max with Beetroot
- Beetroot consumption effectively boosts V2 Max due to its high nitrate content, which the body converts into nitric oxide.
- Nitric oxide plays a significant role in vasodilation, enhancing blood flow and cardiovascular performance.
- A key insight is that the cardiovascular system's blood transport capacity, not cellular respiration, limits V2 Max improvements.
- Studies show that athletes consuming beetroot experienced measurable improvements in their V2 Max compared to those who did not.
2. 🔬 The Role of Nitric Oxide in Performance
- Nitric oxide supplementation, such as nitrate-rich products, can boost blood flow by opening up blood vessels, likened to improving plumbing efficiency.
- Amateur athletes often experience measurable performance improvements, with studies indicating around a 5% increase in performance metrics.
- These supplements are typically concentrated forms of nitrates, such as beetroot extract, rather than relying on natural dietary intake.
- Despite potential benefits for amateurs, elite athletes do not show significant improvements in performance metrics like VO2 Max due to already optimized physiological conditions.
- Longitudinal and granular studies have not found significant performance enhancements in elite athletes from nitric oxide supplementation.
- Nitric oxide works by dilating blood vessels, which allows for increased oxygen delivery to muscles, enhancing endurance and recovery during athletic activities.
- Products like beetroot juice are popular among amateur athletes for their accessibility and tangible benefits in performance metrics.
- Elite athletes have highly optimized cardiovascular systems, which may explain the negligible effects of additional nitric oxide supplementation on their performance.
3. 🌿 Exploring New Adaptogens and Their Impact
- Plasma developed an adaptogen from Pine bark extracts aimed at enhancing the conversion of nitrate into nitric oxide, potentially influencing physical performance.
- Preliminary observations indicate potential improvements in respiration and recovery times; however, scientific verification is pending.
- User testimonial from Christian highlights perceived benefits in recovery and readiness, though the placebo effect has not been ruled out.
- A noted decrease in biochemical efficiency during testing suggests the adaptogen's impact is complex and warrants further investigation.
- Additional studies are needed to confirm benefits and understand the biochemical implications fully, ensuring user safety and efficacy.