Baking soda improves athletic performance
For some sports activities, baking soda improves sports performance. Consumption of baking soda (sodium bicarbonate, NaHCO3-) may be useful before and after exercise. This is especially the case with activities that are accompanied by high lactate accumulation. According to significant scientific studies, the blood concentration of HCO3- is increased, which increases the ability to neutralize free hydrogen ions and improve the buffering capacity.
Baking soda neutralizes lactate (lactic acid salt)
The results of various experiments are really very interesting, even in intermittent or long-term activities, where there is increased lactate production such as sprints, boxing, cycling, HIIT, various interval training, swimming, crossfit and the like.
Lactic acid is released into the muscles during intense physical activity, when the process of anaerobic glycolysis predominates. A small amount acts as a temporary source of energy mainly for muscle cells, heart muscle and brain. The accumulation of higher amounts of lactic acid and thus lactate causes various physiological processes (including discomfort and pain) that prevent you from continuing to train. Lactate reduction and its metabolism can be achieved by supplements such as inosine, beta alanine, creatine or baking soda. Olimp offers two unique products in its range called Beta-Alanine Xplode and Endugen Oxygen Performance, which are very suitable for the processes of lactate degradation, muscle oxygenation, improving VO2max, increasing performance and the like. All contained components (beta-alanine, creatine, B6, histidine, sodium bicarbonate - sodium bicarbonate, L-arginine,) support these processes.
Dosing of baking soda to improve training
Based on various studies, I recommend taking 300 mg / kg body weight (approx. 20 - 25 g) mixed in one liter of water approximately 2 hours before sports performance. The extent of the effects is, of course, individual. Some athletes may experience discomfort after consuming soda. In this case, it is advisable to divide the dose into smaller portions and consume it gradually. One solution is to consume soda for several days in a row, because its effect can last another 2 days. The combination of soda with creatine is also suitable, as creatine also has the effect of improving the buffering capacity. Recently, the buffering effect of sodium citrate has been tested. According to the available results, a dose of 500 mg / kg is probably even more effective than soda alone and sodium citrate causes much less digestive problems.
Training with the sip of baking soda improves endurance
At a constant load (training process time of 8 weeks) in a test performed at 100% VO2max (maximum oxygen consumption), the baking soda (bicarb) group had a 41% improvement over the saline group. Also, the group that ate baking soda before each workout improved their performance at the anaerobic threshold by 9.6% more than the group that ate saline. Performance at the anaerobic threshold level is one of the most important indicators for determining endurance performance. In this study, an improvement in performance at fatigue time of 41% is indicated. This improvement in performance is precisely due to the neutralization of lactate or free hydrogen ions.
Training with baking soda improves the breakdown of lactate from the muscle
Training with the ingestion of soda increases the special protein MCT4, which has the function of transporting lactate from muscle. The graph shows the values of three different transport proteins in rat muscle. During the 5-week interval training, the soda group had a significantly greater increase in lactate-transporting protein (MCT4) than the group that consumed only pure water.
Bicarbonate improves performance in strength
In one of the other studies, positive changes in strength performance were also demonstrated (4 series, three exercises with an intensity of 12RM and a short rest between series). The group received 23 to 31 grams of baking soda 60 minutes before the procedure.
Soda consumption can be associated with one problem, which is the chemical neutralization of soda with stomach acids. It would be advisable to take baking soda in gelatinic acid-resistant capsules, which have the ability to dissolve only in the small intestine (enteric capsules). These capsules protect their contents from high pH in the stomach. You will also avoid stomach upset after taking soda. In a few studies, these special capsules have been applied. For this reason, I assume that the performance will also be improved by direct consumption of baking soda. In sports, soda is fully legal and tolerated similar to caffeine or creatine.
Žiadne komentáre:
Zverejnenie komentára