An increased intake of specific nutrients that function naturally as physiological ergogenic aids can be used by athletes to bring about performance enhancements.

Nitrate, found in beetroot, is a known regulator of vascular integrity and is a potent vasodilator. In addition to this it is also been shown to lower the cost of ATP muscle and force production.

Quercetin, found in apples, is also known to affect endurance performance, via mitochondrial biogenesis.

The purpose of this literature review was to examine the effectiveness of both dietary nitrate (BR) and quercetin as nutritional ergogenic aids to enhance exercise performance.

Findings:
There is consistent agreement within the literature supporting both dietary nitrate and quercetin as nutritional ergogenic aids for endurance performance.

Both these compounds work at the mitochondrial level and a combination of these two compounds should therefore work synergistically to improve endurance performance.