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. These work well, but only when oxygen is still available. When you cross that line into all-out effort, those 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 from common pre-workout ingredients, why they help during your hardest efforts, and what the research says about their effects on performance.

Quick Facts

• Main benefit: Helps maintain blood flow and oxygen delivery during intense, oxygen-depleted exercise

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

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

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

• Timeline: Effects within 1 hour; enhanced benefits after 15+ days of consistent use

• Safety: 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 arginine, where enzymes called nitric oxide synthase (NOS) combine arginine with oxygen to make citrulline and nitric oxide. This cycle works well during normal exercise when oxygen is plentiful.

The problem: during high-intensity work, like 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, acid buildup from anaerobic exercise 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 available), the solar panels (arginine pathway) power everything. When clouds roll in (low oxygen), 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. Consuming nitrates through diet or supplements tops off the battery to full.

Key Form: OxyStorm® Red Spinach Extract

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

• Nitrate concentration: Standardized to 9 % nitrates by weight. Most spinach and beet powders range from 1–9 %, usually lower. Each 1,000 mg dose delivers exactly 90 mg nitrates, consistent potency every time.

• Oxalate-free formula: Green spinach and beetroot can be high in oxalates (600–1,000 mg/100 g), which bind to minerals like calcium and iron. OxyStorm® is 100 % oxalate-free, removing concerns about long-term use.

• Natural antioxidants: Plant-based nitrates contain protective antioxidants that may help neutralise oxidative stress from nitric oxide production.

• Better taste profile: Higher concentration means smaller doses with no earthy aftertaste.

Who It’s For: When Nitrates Help Most

Best for:

• CrossFit and HIIT workouts with repeated high-intensity intervals

• Combat sports such as boxing, BJJ, and MMA requiring explosive bursts

• Team sports with frequent sprints (basketball, soccer, hockey)

• Any training where you feel that deep muscle burn

• Endurance athletes aiming to extend time to exhaustion

• Older athletes experiencing age-related decline in nitric oxide production

Not the right focus if:

• Your training is primarily aerobic (steady-state cardio below lactate threshold)

• You’re only seeking general blood-flow support (citrulline alone may suffice)

• You have kidney health concerns, consult your doctor first

Practical Tips and What to Expect

• Timing and dosing: Take 1,000 mg OxyStorm® 60–75 minutes before training. Nitrate levels peak after ~1 hour and stay elevated for 8 hours.

• Acute vs. chronic benefits: Some benefit occurs after a single dose, but consistent daily use for 15+ days increases nitrate storage capacity. One study found a 19 % increase in time to exhaustion after 15 days of supplementation.

• Pair with citrulline: Combine nitrates with 6,000 mg L-citrulline to support both pathways, citrulline for aerobic conditions, nitrates for oxygen-depleted work.

• Track your threshold: Note when you usually hit “the wall.” After 2–3 weeks of use, test if you can sustain higher intensity before the burn sets in.

• Daily intake safety: 90 mg from OxyStorm® plus dietary nitrates (95–108 mg/day) remains well within safe limits.

Pro Tip: Consistent use matters more than timing alone. Your body adapts by boosting nitrate storage and transport when intake is regular.

Important Considerations

• Safety profile: Research with 1,000 mg OxyStorm® showed nitrite levels changed minimally (0.26 → 0.27 μmol/L). This safety margin prevents oxygen transport interference.

• Dosing limits: Doses above 5,000 mg raised nitrite to 13.20 μmol/L, which may pose long-term risks. Stick to 1,000–2,000 mg daily.

• Regulatory limits:

  • EFSA: 3.7 mg nitrate per kg body weight (≈296 mg for an 80 kg person)

  • US EPA: 7.0 mg/kg (≈560 mg for an 80 kg person)

  • 90 mg from OxyStorm® is well within these limits.

Not a replacement: Nitrates complement but don’t replace the arginine–citrulline pathway. Use them as a backup system.

Frequently Asked Questions

Q: How is OxyStorm® different from beet juice?
A: OxyStorm® provides standardized 9 % nitrate content and is oxalate-free. Beetroot juice varies in nitrate levels and can contain up to 1,000 mg oxalates per 100 ml.

Q: Will I see benefits from a single dose or do I need to take it daily?
A: Some benefits appear within 1–2 hours, but research shows enhanced effects after 15+ days of use as your body adapts to store nitrates more efficiently.

Q: Why not just use higher doses of citrulline?
A: Citrulline and arginine require oxygen to make nitric oxide. They stop working when you pass your aerobic threshold. Nitrates work under low-oxygen conditions—so both are needed.

Q: Can nitrates help with endurance training or just high-intensity work?
A: Benefits are most pronounced during oxygen-depleted effort, but studies suggest nitrates can also extend endurance time to exhaustion.

Q: Are there any side effects?
A: At 1,000 mg OxyStorm®, studies show no significant nitrite elevation or adverse effects. Very high doses (above 5,000 mg) can raise nitrite to concerning levels—more isn’t better.

Research References

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

OxyStorm® at 1,000 mg (providing 90 mg nitrates) is included in HR Labs Proven Non-Stimulant Pre-Workout alongside 6,000 mg L-Citrulline to support both primary and backup nitric oxide pathways.

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 → 0.27 μmol/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)