Endurance Nitric Oxide Base

Public • 2/4/2026

Targets blood flow and exercise efficiency.

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Practical pre-check

Deterministic heuristics (stimulants, duplicates, hydration). Not medical advice.

Supplements

Items in this stack

Training load

Unknown load

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Stimulant estimate

0 mg

Only counts explicit caffeine items

Looks clean

No obvious duplication/stimulant/hydration flags from the heuristic pass.

AI risk assessment

Context: No wearable data

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Supplements

2 items

Beetroot Juice (Nitrate)Moderate

Daily • Click to expand

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500mg

Exercise performance (constant-load and time-trial)

Moderate

Population: Healthy, recreationally active adults; sub-elite more than elite

Study type: Systematic review & meta-analysis

Dose context: 400 mg typical (range: 300–600 mg) • Duration: Acute to chronic (≥3 days)

Significant improvement in exercise performance (d = 0.17, 95% CI 0.12–0.23; p<0.001) across 80 studies; greatest benefit in constant-power tests and sub-elite populations.

Citation: Hoon MW et al. Int J Sport Nutr Exerc Metab. 2013;23(5):522–532.•DOI: 10.1123/ijsnem.23.5.522•https://pubmed.ncbi.nlm.nih.gov/23580439/

Optimal acute dose: 5–15 mmol NO3−, ≥2–3 h pre-exercise.

Ergogenic effects of nitrate across sport types and populations

Moderate

Population: Athletes and active adults (80 studies)

Study type: Systematic review & meta-analysis

Dose context: 400 mg typical (range: 300–800 mg) • Duration: Acute to chronic

Consistent ergogenic effect across aerobic performance measures; effects moderated by fitness level, inspired O2 fraction, and biological sex.

Citation: Senefeld JW et al. Med Sci Sports Exerc. 2020;52(10):2250–2261.•DOI: 10.1249/MSS.0000000000002363•https://pubmed.ncbi.nlm.nih.gov/32936597/

Elite athletes show smaller or no effect; benefit most reliable in recreationally trained individuals.

L-Citrulline MalateModerate

Daily • Click to expand

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8000mg

Resistance exercise repetitions to failure

Moderate

Population: Resistance-trained adults

Study type: Systematic review & meta-analysis

Dose context: 8000 mg typical (range: 6000–8000 mg) • Duration: Acute (single dose pre-exercise)

Significant benefit for total repetitions to failure vs. placebo (SMD = 0.20, p = 0.036) with citrulline malate; 8 g acutely prior to upper/lower body resistance exercise.

Citation: Trexler ET et al. Eur J Sport Sci. 2021;21(9):1229–1238.•https://pubmed.ncbi.nlm.nih.gov/34010809/

Pérez-Guisado & Jakeman 2010 RCT (PMID 20386132) found ~52% more bench press reps with 8 g CM vs. placebo.

Aerobic exercise performance / oxygen kinetics / RPE

Moderate

Population: Recreationally active and trained adults

Study type: Systematic review & meta-analysis

Dose context: 6000 mg typical (range: 3000–9000 mg) • Duration: Acute to 7 days

Positive impact on aerobic performance outcomes including lactate, VO2 kinetics, and perceived exertion via nitric oxide-mediated vasodilation; results mixed, effect sizes small.

Citation: Viribay A et al. Nutrients. 2022;14(17):3479.•DOI: 10.3390/nu14173479•https://pubmed.ncbi.nlm.nih.gov/36079738/

Ergogenic effects more consistent for resistance than large-muscle endurance tasks.

Systolic blood pressure reduction

Moderate

Population: Adults; mixed health status (8 trials)

Study type: Systematic review & meta-analysis

Dose context: 6000 mg typical (range: 3000–9000 mg) • Duration: 1–17 weeks

Pooled reduction of −4.1 mmHg systolic BP (95% CI −7.94 to −0.26); diastolic reduction significant only at ≥6 g/day.

Citation: Barkhidarian B et al. J Hum Hypertens. 2019;33(1):10–21.•DOI: 10.1038/s41371-018-0113-1•https://pubmed.ncbi.nlm.nih.gov/30788274/

Antihypertensive effect modest; most consistent with doses ≥6 g/day.