SPORTS NUTRITION BASICS #8: NITRIC OXIDE – Nitric Oxide (NO) is made of one atom of Nitrogen and one atom of Oxygen. It is a gas made by the single layer of cells lining your tiniest blood vessels such as those in your fingers called arterioles. These microscopic vessels carry most of your blood around the body delivering oxygen and nutrients to cells and organs including the muscles. These tiny vessels as shown on the slide have smooth muscle cells that relax when NO from the cells lining the blood vessel travels to the smooth muscle cell nearby. NO is unstable but lasts long enough to send this message and open up the tiny vessels. Antioxidants like vitamin, E, vitamin C, and Phytonutrients from colorful fruits and vegetables can increase the time it takes for NO to be inactivated by oxygen to a form called peroxynitrate (ONOO-). NO production is increased during exercise and is formed from the amino acid arginine inside the single layer of cells in tiny blood vessels while another amino acid citrulline helps maintain arginine levels in the cell. NO can be formed from Nitrate in foods like beets and green vegetables and increased by supplements of arginine and citrulline with antioxidants. Have Protein-Rich Shakes before and after exercise. Be sure to stay hydrated during exercise with Magnesuium and Glucose in your Sports Drink and take a supplement of arginine and citrulline before exercise or before sleeping since NO production goes down at night. This concludes this series on Sports Nutrition Basics!! Next time, I will start a new series on “Farmacy” and the Microbiome!!! -So Stay Tuned!!!
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