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Sodium bicarbonate: why athletes take it and how it improves performance - 220 Triathlon.
Jul 31, 2023 · Written by Nick English. Last updated on July 31st, 2023. While this sounds like your grandma’s folksy remedy for a kickass workout, baking soda (also known as sodium bicarbonate) might...
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What are the ergogenic effects of sodium bicarbonate?
Jul 25, 2020 · Results indicated that sodium bicarbonate supplementation enhanced muscular endurance, whether the task relied on small or large muscle groups. However, strength was not significantly improved, whether the task was completed in a rested or fatigued state.
- Eric Trexler
Sep 9, 2021 · Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols is generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects.
- Jozo Grgic, Zeljko Pedisic, Bryan Saunders, Guilherme G. Artioli, Brad J. Schoenfeld, Michael J. McK...
- 2021
- What Is Sodium Bicarbonate
- The Benefits of Sodium Bicarbonate For Athletes
- Dosing Sodium Bicarbonate
- Side Effects of Sodium Bicarbonate
- Use in Training Versus Racing
Let’s take an in-depth look at what exactly sodium bicarbonate is and how it works with our physiology to enhance training and racing performance. Sodium bicarbonate (NaHCO3) is an alkaline salt. Alkaline means it is a substance that possesses a pH on the basic side (8.4 to be exact; 7.0 is neutral). A salt is a chemical compound that has a hydroge...
Theoretically, supplementation with sodium bicarbonate should delay the onset of fatigue and ultimately muscular (skeletal and cardiac) “failure” by assisting the body in maintaining a normal pH during high-intensity exertion. Delaying the onset of intracellular acidosis during exercise assists in maintaining a more homeostatic cellular environment...
Now that the mind-numbing biochemistry is out of the way let’s talk about timing and dosing. According to the 2021 International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance, single-dose supplements of 0.2 to 0.3 g/kg of body weight show improvement in muscular endurance. For example, if you weigh 70kg, yo...
Sodium bicarbonate can be classified as a medication, and as such, it has side effects. One of the more common side effects is gastrointestinal distress in the form of cramping, vomiting, and diarrhea. One of the ways to avoid suffering this is to start supplementation at a lower dose and slowly increase it to the recommended range. Beginning with ...
It’s best practice to not use something for the first time in racing that hasn’t first been trialed in training. If you experience any adverse effects with supplementation, you definitely want to experience these (if they occur at all) in a training venue. If NaHCO3supplementation enhances your race performance, it will also enhance your training p...
Nov 18, 2021 · Based on meta-analyses of moderate to high quality, it can be concluded that sodium bicarbonate supplementation acutely enhances peak anaerobic power, anaerobic capacity, performance in endurance events lasting ∼45 s to 8 min, muscle endurance, 2000-m rowing performance, and high-intensity intermittent running.
Aug 19, 2023 · Baking soda, or sodium bicarbonate, is an alkaline substance that acts as a buffering agent. It helps regulate the pH levels in the body, especially in the muscles and blood. During intense exercise, the body produces lactic acid as a byproduct of anaerobic metabolism.
