3 days ago
#SodiumBicarbonate (baking soda): remains one of the very few of the #supplements that enjoy strong scientific support, when it comes to efficacy (effectiveness) and safety. Others in this category are: #CreatineMonohydrate , #WheyProtein , essential #AminoAcids , #betaAlanine , #carbohydrates , water and #SportsDrinks... During high intensity exercise, acid (H+) and carbon dioxide (CO2) accumulate in the muscle and blood. The bicarbonate system is the primary means the body rids itself of the acidity
and CO2 via their conversion to bicarbonate prior to
subsequent removal in the lungs.
Bicarbonate loading (e.g., 0.3 g per kg taken 60–90 min prior to exercise or 5g taken two times per day for 5 days) as sodium bicarbonate has been shown to be an effective way to #buffer acidity during high intensity exercise lasting one to
3 min in duration: 400–800 m run, 200 m free-
style swimming performance, 3 km cycling time trials and others.
Sodium bicarbonate significantly improved intermittent running performance by 23% and reduced perceived exertion in male team-sport too.
Furthermore, sodium bicarbonate supplementation
resulted in significantly higher levels of PGC-1-α, a key
protein known to drive #mitochondrial adaptations!
Source: #ISSN exercise & sports nutrition review
update: research & recommendations. Kerksick et al. 2018
For more tips and suggestions on use of supplements for enhanced #SportsPerformance , feel free to follow me on Instagram here: https://www.instagram.com/dr.dee.hiwale/