Title : Sodium Bicarbonate supplementation and exercise performance
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Sodium Bicarbonate supplementation and exercise performance
has many uses, ranging from cooking to cleaning to personal hygiene.
However, baking soda can also provide some interesting health benefits.
Many athletes and gym-goers use to help them perform during intense training.
This detailed guide explains everything you need to know about baking soda and sports performance.
What is baking soda?
Sodium bicarbonate has the chemical formula NaHCO3. It is a slightly alkaline sodium salt formed and bicarbonate ions.
Sodium bicarbonate is also known as baking soda, bread soda, baking soda and baking soda. It is commonly found in nature, dissolved in mineral water.
However, it is best recognized as the white powder, odorless, nonflammable you can find in your local supermarket.
Conclusion: Sodium bicarbonate is better known as baking soda. It is an alkaline salt, they are easily found in the form of white powder in most supermarkets.
How does Sodium Bicarbonate work?
To understand how baking soda, it is useful to first understand the concept of pH .
How pH Affects Exercise Performance
In chemistry, pH is a scale used to assess the (basic) acid or alkaline form is a solution.
A pH of 7.0 is considered neutral. Anything less than 7.0 is acidic and anything above that is alkaline.
As human beings, our pH is close to neutral nature. Normally it kept around 7.4 and 7.0 in the blood into muscle cells.
You work best when the acid-alkaline balance remains close to this goal, so your body has several ways to maintain these levels.
However, certain conditions or external factors can disrupt this balance. One of these factors is the high-intensity exercise, also known as anaerobic exercise ( 1 ).
During anaerobic exercise, your body's demand for oxygen exceeds the available supply. As a result, the muscles can not rely on oxygen to produce energy.
Instead, change to a different track. - Anaerobic pathway
The creation of energy through the anaerobic pathway produces lactic acid . The excess lactic acid lowers the pH of muscle cells' below the optimum 7.0 ( 1 ).
This disturbed balance limits energy production and may also reduce the ability of muscles to contract. Both effects ultimately lead to fatigue, which reduces exercise performance ( 2 3 ).
How baking soda helps maintain pH
Sodium bicarbonate has an alkaline pH of 8.4 and therefore can increase blood pH slightly.
Superior blood pH allows the acid to move from muscle cells into the bloodstream, returning the pH to 7.0. This allows the muscles to continue contracting and energy production ( 1 4 ).
Scientists believe that this is the main way that baking soda can help make exercise more, faster or longer ( 1 2 5 ).
Conclusion: Sodium bicarbonate clears the acid muscle cells, helping to restore optimal pH. This can reduce fatigue and increase performance.
How does Sodium Bicarbonate affect athletic performance?
Scientists have examined the form of sodium bicarbonate affects exercise performance for over 8 decades.
Not all studies published to date show the same effects, but most agree that it is beneficial ( 5 ).
Sodium bicarbonate is especially useful for high-intensity exercise that lasts from 1 to 7 minutes and involves large muscle groups ( 2 6 7 ).
In addition, most of the improvements seem to take place near the end of a workout. For example, a recent study observed a 1.5 seconds performance improvement over the last 1,000 meter rowing event 2,000 meters (1.24 miles) ( 8 ).
The results are similar for cycling, sprinting, swimming and team sports ( 6 9 10 ).
However, the benefits can vary from person to person. They may also depend on the type of activity, gender, personal tolerance and the level of training ( 2 6 9 10 11 12 ).
Finally, only a few studies have examined the form of sodium bicarbonate affects endurance exercise, not them all the benefits that are ( 13 14 15 ).
is neededFurther research to explore this issue before we can make recommendations.
Conclusion: Sodium bicarbonate can help improve performance in the final stages of high-intensity exercise. However, more research is needed.
How affects interval training?
Interval training is when a person alternates between intense exercise and less intense during a single session.
Examples of such forms of training include running, cycling, rowing, swimming, Olympic weightlifting and CrossFit.
Studies looked at this type of exercise found that sodium bicarbonate helped prevent decreases in yield ( 2 16 17 ).
Overall, this led to a general improvement in 1,7-8% ( 18 19 20 21 ).
Interval training is very common in many sports, and studies found that intake of sodium bicarbonate can benefit judo, swimming, boxing and tennis ( 22 23 , 24 , 25 ).
Finally, the ability of baking soda to help push through the final stages of his training can also improve your training results.
For example, participants who took sodium bicarbonate for a training program at intervals of 8 weeks had completed a cycle of 133% over time for the end of the study period ( 26 ).
Conclusion :. Sodium bicarbonate is likely improves the body's ability to perform during interval training, which can benefit performance in many sports
Effects of sodium bicarbonate in muscle strength and coordination
sodium bicarbonate can also help increase strength.
In one study, experienced lifters who took baking soda 60 minutes before a workout were able to make more 6 squats in his first of three sets ( 27 ).
This suggests that sodium bicarbonate can improve performance, especially at the beginning of a session ( 27 ).
In addition, sodium bicarbonate can also benefit from muscle coordination.
For example, one study found that helped maintain the accuracy of swing tennis players. Another study found similar benefits for precision drilling boxers ( 24 28 ).
These results suggest that sodium bicarbonate may have effects on the brain, but more research is needed to find out exactly how this works.
Conclusion: Sodium bicarbonate can improve muscle coordination and increase strength. It could also increase the number of repetitions of great weight you can do in the gym.
Other health benefits of Sodium Bicarbonate
Sodium bicarbonate can benefit your health in other ways as well. For example ,:
- Reduces heartburn: Sodium bicarbonate is a common ingredient in antacids, which often is used to prevent heartburn and treatment stomach ulcers ( 29 30 ).
- promotes dental health :. toothpaste containing sodium bicarbonate appears to remove plaque so more effective than toothpaste without ( 31 )
- improves response to treatment cancer: sodium bicarbonate can help improve response to chemotherapy. However, no studies in humans in this ( 32 33 34 ).
- slows kidney disease :. Sodium bicarbonate treatment in people with kidney disease may help slow the deterioration of kidney function ( 35 )
- can relieve insect bites: applying a paste of baking soda and water for insect bites can reduce itching. However, there have been no scientific studies conducted.
Conclusion: Sodium bicarbonate can help improve digestion, dental health and itch of insect bites. You can also benefit patients with kidney disease or those receiving chemotherapy.
Supplements and Dosage Instructions
sodium can be found in capsule or tablet.
can also purchase as normal powder baking soda.
The expected benefits remain the same, regardless of the form of supplement you choose.
Most studies agree that a dose of 90-135 mg per pound (200-300 mg / kg) of body weight produces benefits, and that should be taken 60-90 minutes before exercise ( 5 ).
However, taking baking soda so close exercise can cause stomach problems in some people. If this is the case for you, consider starting with a smaller dose, as 45-68 mg / lbs (100-150 mg / kg).
may also be helpful to take your dose before 90 minutes before exercise.
For example, one study showed that taking 90-135 mg / lb (200-300 mg / kg) 180 minutes before exercise was equally effective, but decreasing stomach problems ( 36 ).
may also reduce side effects when taken with water or a meal ( 11 ).
Finally, the division of the dose of sodium bicarbonate in 3 or 4 smaller dose distribution to the day can also help improve your tolerance. Just keep in mind that the effects only last up to 24 hours after the last dose ( 37 38 ).
Conclusion: Sodium bicarbonate can be found in powder form, tablets or capsules. The doses of 90-135 mg / lb (200-300 mg / kg) should be taken up to 3 hours before exercise or as 3 or 4 smaller doses spread over the day.
Safety and side effects
Sodium bicarbonate is considered safe when taken in recommended doses above.
Large doses may greatly increase blood pH. This is dangerous and can disrupt heart rhythms and cause muscle spasms ( 39 40 ).
Moreover, when sodium bicarbonate is mixed with stomach acid, which produces gas. This can cause abdominal pain, swelling , nausea, diarrhea and vomiting ( 1 41 ).
Not everyone will experience these side effects. The severity of symptoms can vary depending on the amount taken and personal sensitivity ( 42 43 ).
The use of baking soda can also increase your blood sodium levels, which can increase blood pressure in some people.
In addition, large amounts of sodium can cause your body to retain water . While increased hydration could be useful for people who exercise in the heat, it can be a disadvantage for those competing in the sports category weight ( 5 ).
Finally, sodium bicarbonate is not recommended for women who are pregnant or breastfeeding. Nor it is suggested for people with heart disease, kidney problems or a history of electrolyte disturbances such as aldosteronism or Addison's disease .
Conclusion: The intake of sodium bicarbonate is generally considered safe when taken in recommended doses. However, it can cause unpleasant side effects and is not recommended for everyone.
Take Home Message
Taking baking soda is a safe and reliable way to increase exercise performance, especially in high intensity activities and interval way.
can also increase strength and help maintain coordination tired muscles.
said, this supplement does not work for everyone. The only way to know if it will work for you is to give it a try.
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