In the quest for achieving peak physical performance and a sculpted physique, fitness freaks are now relying on natural supplementation. Recently, Nitric Oxide (NO) has emerged as a topic of considerable interest and debate within the fitness and bodybuilding communities.
Several fitness enthusiasts combine additives that accelerate the synthesis of Nitric Oxide in the body.
So, what do you think? Does nitric oxide build muscle?
Potentially, it’s a molecule that carries tons of health benefits and has been theorized to support bodybuilding. Being naturally produced in the endothelium in the lining of the blood vessel walls, it communicates with millions of body cells by transmitted signals.
Continue reading to find out how is nitric oxide good for building muscle or if it’s just another buzz for muscle freaks.
What is Nitric Oxide?
Nitric oxide is one of the principal oxides of nitrogen that encompasses potential benefits for various physiological changes. It is mainly a gaseous molecule that contributes to a wide range of signaling and regulatory processes in the human body.
In bodybuilding, the naturally occurring component is known for its ability to enhance performance.
Furthermore, it consists of an atom of nitrogen and an atom of oxygen to instigate significant muscle-building benefits.
So, what does nitric oxide do for muscles?
Does Nitric Oxide Build Muscle? Scientific Evidence
Studies support the claim that nitric oxide helps build muscle by enhancing other bodily functions.
Nitric-oxide-stimulating dietary supplements usually play a critical role in endothelial function. This eventually promotes the relaxation of vascular smooth muscle and subsequent dilation.
The process essentially involves the diffusion of NO to the arterial smooth muscle cells. As a result, it helps in the production of cyclic guanosine monophosphate (cGMP) from guanosine triphosphate (GTP) while activating the enzyme guanylate cyclase.
This reaction can ultimately lead to muscle relaxation. Research, published in the journal, Nutrients, shows supplementation may improve NO synthesis and support muscle performance and strength.
So, overall, Nitric oxide does build muscle in an indirect way, and to find out what happens during the entire process, we need to dig a little deeper.
How Does Nitric Oxide Help Build Muscle?
Nitric oxide is potentially synthesized by the NOS-dependent and -independent pathways to improve performance during exercise.
But the answer to how does nitric oxide build muscle actually depends on a lot of other influencing factors.
#1. Increased Blood Flow
Nitric oxide is a potent vasodilator that potentially stimulates the flow of blood through the muscle. It helps in widening the blood vessels, promoting increased blood availability.
According to a Journal published by Antioxidants and Redox Signaling, NO is a molecule that helps regulate blood flow and tissue oxygenation.
The molecule does so by controlling mitochondrial O2 consumption and inhibiting cytochrome c oxidase. In addition to this, it also regulates vascular tone and blood flow by activating soluble guanylate cyclase (sGC).
When blood vessels dilate due to the presence of NO, blood pressure tends to decrease because there is less resistance to blood flow. Conversely, when NO levels are low, blood vessels may constrict, increasing blood pressure.
#2. Increased Glucose Use
Some studies, one of which is published in the AHA journal, Circulation, support the fact that NO availability may improve insulin sensitivity. In a study, nineteen healthy male subjects were studied on 3 separate days for one week.
During that observation, the measurement of insulin sensitivity by the euglycemic hyperinsulinemic clamp technique was taken.
As a result, it has been found that endothelial nitric oxide synthesis and insulin sensitivity are positively related. Henceforth, it effectively helps your body’s cells respond to insulin to regulate glucose uptake.
Improved insulin sensitivity with optimum NO in the muscle eventually makes it easier for muscle cells to take up glucose from the bloodstream during exercise.
#3. Nutrient and Oxygen Delivery to Muscles
With the property of widening blood vessels, Nitric Oxide supports the sufficient delivery of nutrients and oxygen to the muscle.
This essentially is important to balance out the pump and help muscles breathe after a strenuous workout. It’s one of the most effective performance-boosting supplements that ultimately feeds muscles to help them grow.
Since it also stimulates the blood flow in muscles, the blood also carries essential nutrients, minerals, and vitamins to accelerate muscle growth benefits.
Further, the blood also fills with optimum oxygen levels that aid in preventing muscle fatigue after an intense workout. So, the answer for does nitric oxide build muscle happens to be a big fat yes.
#4. Muscle Pump and Hypertrophy
Studies confirm that in the human body, nitric oxide helps to dilate blood vessels and regulate neurotransmission.
In addition to this, optimum levels of nitric oxide in the body also help to stimulate hormone release and act as a signaling molecule. This, as a result, stimulates muscle hypertrophy and leads to a bigger pump.
Nitric oxide does so by maintaining better oxygen delivery to muscles. Further, a study also confirmed that it helps in widening the blood vessels to increase blood flow or vasodilation.
The supplementation of two super-potent amino acids, L-arginine and L-citrulline, leads to better NO synthesis in the body.
#5. Temperature Regulation
Body temperature also has a needed significance in building muscle mass in males.
Users mostly look forward to nitric oxide benefits for males that also balance the body temperature while working out. Our body temperature usually fluctuates throughout the day and may potentially cause fatigue.
A study in Comparative Biochemistry and Physiology Part A: Molecular & Integrative Physiology proved that Nitric oxide helps with thermoregulation in mammals and helps in regulating body temperature.
However, its role in thermoregulation is relatively minor compared to its broader functions in the body. The primary mechanisms for thermoregulation involve sweating, shivering, and changes in metabolic rate, all of which are tightly controlled by the hypothalamus.
#6. Enhanced Endurance Performance
Nitric oxide or nitrates are known for their impact on increasing performance.
According to a published journal, it enhances oxygen and nutrient delivery to active muscles. This eventually improves the tolerance to physical exercise and recovery mechanisms.
Some researchers also found that dietary nitrate supplementation improves fitness performance in endurance exercises, such as runners, cyclists, and swimmers. The overall analysis is still mixed and shows the purported benefits of nitric oxide supplementation and fitness performance.
#7. Increased Recovery Rates
Speedy recovery after a strenuous workout session is the most needed task for any fitness freak. Thanks to the effective approach of Nitric acid, it helps muscles recover quickly. Ensuring a sufficient supply of blood in the muscles encourages the body and muscles to relax.
Furthermore, it also enables nutrients to reach muscle tissues faster after difficult workouts to support the injured muscle group.
It can significantly support the goals of working 5-6 days a week by recovering muscle fatigue by the same day. It is also involved in cell-to-cell communication to ensure better recovery through various cellular processes.
#8. Reduced Fatigue Levels
Several nitric oxide supplements in the market also support the claim that it does help build muscle. Nitric oxide (NO) is a vital signaling molecule that maintains optimal health and well-being. It reduces fatigue levels after an intense workout regime.
Usually while performing exercises and weightlifting, the body rapidly drains out of oxygen. Optimum levels of Nitric oxide ensure that this scarcity in muscle will not happen.
Since the body naturally generates Nitric Oxide in the lining of blood vessel walls, it communicates with the muscles and supplies the needed amount.
Complementing your diet with amino acids, primarily L-arginine and L-citrulline or nitrates, provides the body with the building blocks for nitric oxide production.
#9. Supports Higher Rep Protocols
Performing higher reps asks for more energy and elevated confidence. Somehow muscles get tired and stop functioning properly after a strenuous workout. Thankfully, the availability of optimum nitric oxide encourages the muscle to push more.
A sufficient supply of nitric oxide helps the muscle to grow properly and get a bigger pump. Further, it also supports doing higher reps of heavy-weight exercises without worrying about muscle fatigue.
Users supplementing with L-arginine confirm that it helps them push more while working their way up higher reps. Additionally, it also ensures that vital nutrients, such as glucose and fatty acids, reach muscle cells more efficiently.
#10. Increased Availability Of Energy
By fulfilling the needed amount of oxygen and vital nutrients by the muscles, nitric oxide somehow increases the availability of energy.
Well, it’s the half-truth as the molecule also supports several physiological conditions and promotes vasodilation in the human body. This indirectly affects energy production and muscle function.
Some studies confirm that Nitric oxide vasodilation aids in the removal of metabolic waste products from muscle tissue.
This eventually delays the onset of muscle fatigue and potentially allows muscles to contract continuously and produce more energy. It does so naturally and somehow helps build muscle.
Does Nitric Oxide Make Veins Pop Out?
Yes, nitric oxide definitely can make veins pop out. The molecule does so by contributing to the “popping out” or vasodilation of veins. While supplementing with nitric oxide for better performance, one can evidently notice how does nitric oxide makes veins pop out.
Research also supports this functionality of the molecule. It confirms that nitric oxide-cGMP activity increases vein tissue, resulting in membrane hyperpolarization to promote venous dilation.
When blood vessels including veins dilate, they become more prominent and visible beneath the skin. This effect is often referred to as a “vascular” or “vein-popping” effect.
So yeah, we’ve clearly seen that nitric oxide helps in vascularity and may also help pop out veins.
Considering this, it’s natural for bodybuilding freaks to want to optimize their nitric oxide synthesis. You are in luck because NO is readily available in natural sources and foods. So, you can try modulating your eating habits to optimize nitric oxide production naturally.
How to Boost Nitric Oxide Production to Build Muscle?
There are several ways through which you can increase the natural production of nitric oxide in your body.
Combining healthy eating habits and dietary supplements along with following some lifestyle changes essentially helps boost NO production.
Foods to Increase Nitric Oxide Production
In order to boost the natural production of nitric oxide, it is recommended to eat meat, leafy greens, and citrus fruits.
Along with these, you can also combine some additional high-nitrate foods into your diet:
- Garlic
- Beets
- Dark Chocolate
- Pomegranate
- Nuts and Seeds
- Watermelon
Studies confirm that these natural sources combine components that help in elevating the levels of amino acids, L-arginine and L-Citrulline.
They, in turn, both play a significant role in the natural production of nitric oxide to build muscle.
Dietary Supplementations
Taking dietary supplements for maintaining optimum levels of nitric oxide in the body can also be a great approach. Considerably, it’s one of the potent ways to improve vascularity or the visibility of veins.
It is certainly beneficial for athletes and bodybuilders who are looking to improve athletic performance by increasing oxygen delivery to the muscles.
There are three major available supplements for Nitric oxide:
- L-arginine
- L- Citrulline
- Creatine
RELATED: Benefits of Creatine for Muscle Growth
Most people supplement with these to support their workout routine if they have scheduled workout sessions each week. And if you’re wondering “Should I take nitric oxide on off days”, it totally depends on individual preference.
So depending on your own fitness and bodybuilding goals, you can take them on off days too for recovery.
Exercises and Lifestyle Management
Nitric oxide does help build muscle, but only if you maintain optimum levels in the body, and daily lifestyle is a crucial factor here as well.
So, apart from balancing your dietary intake and supplementation, making some lifestyle changes also positively impacts nitric oxide production.
Some of the common changes you need to make are keeping yourself physically active and maintaining functional sleep hours.
Exercises to maintain NO levels include:
- Interval training
- Strength Training
- Calisthenics
- Aerobic exercise
- Resistance Training
Lifestyle management tips for maintaining nitric oxide include:
- Optimum sleep hours
- A healthy diet
- Managing stress
- Quitting smoking
- Limiting alcohol intake
Apart from this, you should also balance out the daily caffeine intake and include the best superfoods for bodybuilding and muscle growth in your diet plan. Also, some studies recommend that HIIT workouts can also help to boost nitric oxide production.
Is Nitric Oxide Safe for Muscle Building?
Well, nitric oxide is generally considered safe for muscle-building. Being a naturally occurring molecule, it helps to relax the blood vessels to improve blood flow. Somehow overdosing a nitric oxide supplement may lead to unwanted concerns.
Some of the possible nitric oxide supplement side effects include headache, fatigue, dizziness, and sometimes nausea and vomiting.
In order to eliminate these nasty side effects, I suggest you add supplements in optimum dosage.
For example: If you’re considering L-arginine, exceeding doses between 6 to 13 grams can negatively affect your health.
Precautionary Measures:
As we’ve found that Nitric Oxide certainly does help build muscle, it’s indeed important to know the following precautionary measures you need to follow while supplementing:
- Start with a low dosage and gradually increase it, as needed.
- Avoid taking nitric oxide supplements if you are pregnant or breastfeeding.
- Don’t combine nitric oxide supplements with other medications; it may counteract the effectiveness.
Furthermore, if you’ve any medical history or still are on a medical guideline, consult your healthcare professional before taking NO supplement. They can help you determine if nitric oxide is right for you and can help you find a safe and effective dosage.
Till now, you certainly have the answer to why is nitric oxide good for bodybuilding. We’re here to conclude our discussion with a quick recap and suggestions that may help you supplement NO.
Final Note
Overall, the final claim is that yes, Nitric Oxide does build muscle mass and impactfully supports bodybuilding.
While the body naturally contains an optimum amount of nitric oxide, due to weight training or a strenuous workout regime, the levels somehow get lower. That’s the most optimum reason why fitness enthusiasts gulp NO supplements, as nitric oxide builds muscle.
The naturally occurring molecule supports the constant flow of blood into the muscle tissue to ensure better growth.
Additionally, it also encourages the supply of oxygen in muscle, which is indeed a requirement to boost muscle growth.
You can easily rely on natural sources that help boost NO levels will be more fruitful. However, for quick results, there are plenty of natural supplements on which you can rely to give an instant boost of NO to the body.