Researchers from the University of Leuven in Belgium to see how the nitrate contained in green vegetables such as spinach can directly improve athletic performance.
To test this, the researchers recruited 27 athletes to exercise with various intervals, ranging from intense short intervals to as much as three times a week.
The researchers divided the women into three groups. Two groups practicing in areas with low oxygen levels or high plains and one group practice in areas with normal conditions. Of the two groups doing exercises on the plateau, one of the groups taking nitrate supplements as much as 400mg.
After five weeks of training, the respondents in the group pengasup nitrate showed the most muscle fiber composition increased. The stronger the muscle fibers, the better you can do sports that require strength.
So, how much spinach as you need to get more energy during exercise? The amount of nitrate in one serving of spinach varies.
The nitrate concentration is highly dependent on growing conditions, such as soil and fertilizer used on spinach. But most studies estimate, you can get your nitrate 400mg in 2 to 3 cups of spinach.