7-Day VO2 Max Boosting Plan
Protocol Objectives
Nitrates (Beets)
Dietary nitrates convert to Nitric Oxide, improving blood flow and mitochondrial efficiency. Beets and arugula are key.
Iron
Hemoglobin carries oxygen. Iron deficiency is the #1 nutritional limiter of VO2 Max.
Antioxidants
Reduce oxidative stress during high output. Berries and greens.
Healthy Fats
MCTs and Omega-3s support efficient energy metabolism.
Day 1 Beet Loading
Breakfast
Beet Juice Shot
Pre-workout.
Lunch
Roasted Beet Salad
Nitrates.
Dinner
Bison Burger
Iron.
Day 2 Iron Day
Breakfast
Steak & Eggs
Heme.
Lunch
Spinach Salad
Iron.
Dinner
Liver
Iron bomb.
Day 3 Arugula (Nitrates)
Breakfast
Arugula Omelet
Peppery greens.
Lunch
Pesto (Arugula)
Nitrates.
Dinner
Salmon
O3.
Day 4 Mitochondria
Breakfast
CoQ10 Foods
Chicken hearts?
Lunch
Quinoa Bowl
Complex carb.
Dinner
Beef Stew
Iron.
Day 5 Antioxidants
Breakfast
Berry Smoothie
Recovery.
Lunch
Citrus Salad
Vitamin C.
Dinner
Sweet Potato
Glycogen.
Day 6 Green Tea
Breakfast
Matcha
Fat ox.
Lunch
Chicken
Lean.
Dinner
Broccoli
Veg.
Day 7 Race Day Prep
Breakfast
Oatmeal
Carbs.
Lunch
Rice Bowl
Carbs.
Dinner
Lean Protein
Repair.
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Training
Diet supports VO2 Max, but only HIIT and endurance training actually raise it significantly.
Scientific References:
1. Jones, A. M. (2014). 'Dietary nitrate supplementation and exercise performance.' Sports Medicine.
1. Jones, A. M. (2014). 'Dietary nitrate supplementation and exercise performance.' Sports Medicine.