L’ossido nitrico
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L’ossido nitrico (NO) non è altro che monossido di azoto (in natura si presenta come un gas nocivo) che all’interno dell’organismo umano funge da vasodilatatore e da trasmettitore degli impulsi nervosi. Tali processi sono piuttosto rilevanti anche nella performance sportiva muscolare. L’ossido nitrico deriva dalla scomposizione dei nitrati, che si trovano nella barbabietola e nelle verdure a foglia verde. I nitrati si scompongono in nitriti, i quali circolano nel corpo e vengono poi trasformati in NO secondo necessità.
Il corpo è in grado di produrre NO autonomamente a partire dall’arginina, infatti gli integratori in commercio di NO sono semplicemente mix di arginina e citrullina.
Quando la pressione arteriosa aumenta eccessivamente l’organismo si difende sintetizzando ossido nitrico che dilata le pareti e contribuisce all’abbassamento della pressione. Anche ormoni come noradrenalina e citochine favorirebbero la sintesi di ossido nitrico. Un’altra funzione dell’ossido nitrico è quello di potenziare le difese immunitarie, prevenire ictus e infarti. Data la sua funzione di vasodilatatore è utile a combattere la disfunzione erettile.
In commercio non si trovano integratori mirati ed isolati a causa delle normative contro elevate quantità di nitrato di sodio. Quindi l’integrazione di nitrati comprende solitamente succo di barbabietola pre-allenamento. Teniamo conto che si consigliano al massimo 3 grammi al giorno di NO e 100 grammi di barbabietola contengono 200 mg di nitrati. Anche la rucola (360mg su 100g di prodotto), le cime di rapa, i cavoli, gli spinaci e le rape sono verdure ricche di NO, in quantità maggiore rispetto alla barbabietola citata poc’anzi.
Evitare la cottura per non disperdere nitrati e proprietà benefiche. Cavoli, spinaci, rape e barbabietole sono però verdure ricche di ossalati, il ché può portare a calcoli renali. Il calcio riduce l’assorbimento di ossalato, quindi chi predilige queste verdure più di due volte a settimana dovrebbe accompagnare con alimenti ricchi di calcio. Per questo motivo non ha senso aggiungere troppi alimenti ricchi di nitrati per poi rischiare di avere problemi di salute più importanti!
Si consigliano 3 grammi al giorno e non di più perchè un eccesso è dannoso. E’ bene capire che stiamo parlando di una sostanza ossidante, in eccesso ha lo stesso effetto dei radicali liberi, quindi pro invecchiamento!
Insomma, tenendo conto di quello che abbiamo appena detto, consiglio semplicemente di bere un bicchiere di succo di barbabietola prima dell’allenamento (300-600mg di nitrati).
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