This is the first of a number of blogs that will be focused on supplementation. There are a number of supplements that can aid in one’s performance that are either not known or neglected, which we would like to shed some light on, and help you better your individual performances. This week Sodium Bicarbonate is under the spot light.
During high intensity bouts of exercise, such as a BMX race or Kayak sprints, your muscle’s produce lactic acid from carbohydrates in order to keep up with the energy demand that is required to partake in such an event at maximal level. The build up of lactic acid in the muscle is one cause responsible for fatigue (the burning sensation felt in the muscle). By reducing or buffering the lactic acid build up in the muscle, the effects and symptoms of fatigue should be reduced therefore allowing the athlete to push harder for longer.
Sodium Bicarbonate has been used as a way to combat indigestion for many years, but not many people know about its ability to neutralize the effects of lactic acid. You may remember an experiment in school, were Sodium Bicarbonate was used to neutralize (pH.7) Hydrochloric acid. Well, the same process is occurring in the muscles, sodium bicarbonate increases the extracellular pH of the blood which then increases the transport of lactic acid out of the muscle. As a result the H ions which cause the acidity in the muscle are reduced (neutralizing the pH level in the muscle), and the effects and symptoms of fatigue are reduced, and improving the performance of athletes’ involved in high intensity anaerobic sports.
Dosage is crucial in “bicarbonate loading”, if done insufficiently little to no benefits may be seen. And if over done, gastrointestinal disorders such as diarrhoea, cramping, and bloating can be experienced. Long term use of “bicarbonate loading” can also cause more permanent damage to the gastrointestinal tract if over done. Sodium Citrate is a substance that has the same benefits as sodium bicarbonate, but does not have the negative effects the sodium bicarbonate has. Research on Sodium Citrate is minimal, but does show that it takes longer for the effects to kick in; therefore earlier loading of the substance is needed.
Research shows that the correct dosage for “Bicarbonate loading” and “Citrate loading” should be 0.3-0.4g per kg of body weight (eg. 70kg person should take 21g), taken with 0.5L-1.5L of water. In most studies undertaken athletes ingested the substance 60-90 minutes before activity.
The full benefits of “Bicarbonate loading” have been seen in a study by D.L.Costill et al, 1984, “Acid-Base balance during repeated bouts of exercise: Influence of HCO3”. In the study cyclists performed five all-out sprint cycling bouts each lasting 1 minute, before and after ingesting sodium bicarbonate. Results showed a 42% improvement in performance after ingesting sodium bicarbonate. This shows the potential of the underrated substance.
So try it in training and see if it works for you.
Daniel (Sport Scientist)
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