Benefits of Spinach a Good Source of Fiber for Exercise Performance

Benefits of spinach a good source of fiber for exercise will increase your muscle performance. Nitrate supplementation associated with Sprint Interval Training, where low oxygen conditions will improve sports performance. These findings described in the research of University of Leuven in Belgium involving twenty-seven participants were adequately trained. Participants were given nitrate supplements ahead of Sprint Interval Training (SIT), they did briefly cycling sessions and routine three times a week.

Spinach weighing 100 grams has 23 calories of energy, nutrition is very high when fresh even in frozen, steamed, or quickly boiled. About 20 percent of the nutrients are in the form of the daily requirement of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. Spinach is a source of B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.

Benefits of Spinach A Good Source of Fiber

Nitrates commonly found in green leafy foods like spinach. Nitrate considered essential to the development of the human body functions, especially during exercise. To assess the performance in different conditions, they do exercise in normal conditions and hypoxic (hypoxia is a condition with low oxygen levels like those found in the highlands).

In just five weeks, the muscle fiber composition changes according to an increased intake of nitrates found in spinach when training in low oxygen. Research benefits of spinach for the exercise is the first study which proves the strategic importance of nitrate supplementation. According to Professor Peter Hespel, spinach intake impact on the development of muscle fiber composition.

The benefits of spinach a good source of fiber to exercise is recommend for athletes who participate in competitions requiring energy production in limited oxygen conditions. In fact, exercising at altitude has been the strategy of training for many athletes, although there is uncertainty about the method. In such conditions, intense exercise requiring high input so your muscle fibers grow faster. Maintaining muscle fibers through nutrition is consider very good for improving exercise performance.

Nitrate intake was consistently associated with training, but not recommended high doses in humans. Professor Hespel said, adding green vegetables rich in nitrates should have incorporated into the daily diet. The benefits of spinach a good source of fiber will facilitate the training of muscle fibers and performance persist in a long time.

• The study published in the journal "Nitrate Intake Promotes Shift in Muscle Fiber Type Composition during Sprint Interval Training in Hypoxia". Frontiers in Physiology, 2016; 7 DOI: 10.3389/fphys.2016.00233
• Spinach plant in November, Castelltallat, image courtesy of Wikimedia Commons.