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What is the latest science on the performance-enhancing qualities of nitrate-rich vegetables?   References: A M Jones. Influence of dietary nitrate on the physiological determinants of exercise performance: a critical review. Appl Physiol Nutr Metab. 2014 Sep;39(9):1019-28. W T Clements, S R Lee, R J Bloomer. Nitrate ingestion: a review of the health and physical performance effects. Nutrients. 2014 Nov 18;6(11):5224-64. F Wang, S Dai, M Wang, H Morrison. Erectile dysfunction and fruit/vegetable consumption among diabetic Canadian men. Urology. 2013 Dec;82(6):1330-5. F J Larsen, T A Schiffer, S Borniquel, K Sahlin, B Ekblom, J O Lundberg, E Weitzberg. Dietary inorganic nitrate improves mitochondrial efficiency in humans. Cell Metab. 2011 Feb 2;13(2):149-59. M Murphy, K Eliot, R M Heuertz, E Weiss. Whole beetroot consumption acutely improves running performance. J Acad Nutr Diet. 2012 Apr;112(4):548-52. D A Hobbs, M G Goulding, A Nguyen, T Malaver, C F Walker, T W George, L
Those eating a more plant-based diet may naturally have an enhanced antioxidant defense system to counter the DNA damage caused by free radicals produced by high-intensity exercise.   References: A. Mastaloudis, T.-W. Yu, R. P. O'Donnell, B. Frei, R. H. Dashwood, M. G. Traber. Endurance exercise results in DNA damage as detected by the comet assay. Free Radic. Biol. Med. 2004 36(8):966 - 975 M. C. Fogarty, C. M. Hughes, G. Burke, J. C. Brown, T. R. Trinick, E. Duly, D. M. Bailey, G. W. Davison. Exercise-induced lipid peroxidation: Implications for deoxyribonucleic acid damage and systemic free radical generation. Environ. Mol. Mutagen. 2011 52(1):35 - 42 M. C. Fogarty, C. M. Hughes, G. Burke, J. C. Brown, G. W. Davison. Acute and chronic watercress supplementation attenuates exercise-induced peripheral mononuclear cell DNA damage and lipid peroxidation. Br J Nutr. 2013 109(2):293-301 N. A. Casanova, M. A. Carballo. Antigenotoxic activity of watercress
  Physical fitness authorities seem to have fallen into the same trap as the nutrition authorities—recommending what they think may be achievable, rather than simply informing us what the science says, and letting us make up our own mind.   References: Archer E, Hand GA, Blair SN (2013) Correction: Validity of U.S. Nutritional Surveillance: National Health and Nutrition Examination Survey Caloric Energy Intake Data, 1971–2010. PLoS ONE 8(10): Blair SN. Physical inactivity: the biggest public health problem of the 21st century. Br J Sports Med. 2009 Jan;43(1):1-2. Centers for Disease Control and Prevention (CDC). Adult participation in aerobic and muscle-strengthening physical activities--United States, 2011. MMWR Morb Mortal Wkly Rep. 2013 May 3;62(17):326-30. Lim SS, Vos T, Flaxman AD, Danaei G, Shibuya K, Adair-Rohani H, Amann M, Anderson HR, Andrews KG, Aryee M, Atkinson C, Bacchus LJ, Bahalim AN, Balakrishnan K, Balmes J, Barker-Collo S, Baxter A, Bell ML, Blore JD,
https://youtu.be/rLxlO0zFaNc The following video is intended to be an educational tool that features tai chi and qi gong. These exercise therapies are generally considered safe, self-care approaches used to promote a healthy lifestyle. As always, talk to your health care provider if you are using or considering using any CAM modalities so that they can help safely coordinate your care.
https://youtu.be/Jhsc8-IIWFg Physical fitness authorities seem to have fallen into the same trap as the nutrition authorities, recommending what they think may be achievable, rather than simply informing us what the science says and letting us make up our own mind.