Discussion: How bicarbonate of soda can significantly increase endurance in muscle fibres and boost performance
in: Orienteering; General
Oct 12, 2009 8:52 PM
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How bicarbonate of soda can significantly increase endurance in muscle fibres and boost performance
Success in sport can be a bit like cooking; a winning recipe requires the right training ingredients combined in the right way. The baking ingredient bicarbonate of soda briefly found favour with athletes as a pre-race ergogenic aid but faded away due to its side effects and uncertainty over its efficacy. However brand new research suggests that regular pre-training use of bicarbonate may significantly increase endurance in muscle fibres and boost performance.
During intense training, our muscles produce a substance called lactate and hydrogen ions (acid) faster than we can use or get rid of them. The result is a build up of these by-products in the exercising muscle. People have long believed that this increase in acid and lactate is a direct cause of fatigue. However, scientists still argue over this point despite over a century of investigation.
Our bodies have a number of protective mechanisms that try to prevent the build up of acid. One of the most important of these is bicarbonate, which is alkaline ? i.e. it helps neutralise acid.
Bicarbonate is not only used as a raising agent in baking, but is also made throughout our bodies. One of the biggest bicarbonate producers is the stomach, where bicarbonate is made as a by-product in the process of making our digestive juices. After we eat, the rush to make stomach acid results in an increase in bicarbonate released into the bloodstream. This ?alkaline tide? is what makes us feel sleepy after a meal ? not what will help us improve performance.
The biggest hurdle to using bicarb is what it can do to your gut. Dr David Bishop (team sport research group, University of Verona, Italy), the world expert in the effects of bicarb on human performance, has come up with and used a method, which, it is claimed, results in few if any gut problems.
The key part of the strategy is that the bicarb solution is taken in two doses, one hour apart. He suggests taking 0.1g baking soda per kilo of body weight around 90 minutes before exercise and then again 30 minutes before exercise. Breaking the dose in two drastically reduces stomach problems, while still providing enough bicarb to keep the alkalinity of the blood higher 80 minutes later.
Read the full article in the latest issue of Peak Performance which is available immediately with a cheap trial subscription. Also get access to the special 'Psychology' issue of Peak Performance absolutely free! (http://www.pponline.co.uk/prewp/spb/sp-spb229.html)
Success in sport can be a bit like cooking; a winning recipe requires the right training ingredients combined in the right way. The baking ingredient bicarbonate of soda briefly found favour with athletes as a pre-race ergogenic aid but faded away due to its side effects and uncertainty over its efficacy. However brand new research suggests that regular pre-training use of bicarbonate may significantly increase endurance in muscle fibres and boost performance.
During intense training, our muscles produce a substance called lactate and hydrogen ions (acid) faster than we can use or get rid of them. The result is a build up of these by-products in the exercising muscle. People have long believed that this increase in acid and lactate is a direct cause of fatigue. However, scientists still argue over this point despite over a century of investigation.
Our bodies have a number of protective mechanisms that try to prevent the build up of acid. One of the most important of these is bicarbonate, which is alkaline ? i.e. it helps neutralise acid.
Bicarbonate is not only used as a raising agent in baking, but is also made throughout our bodies. One of the biggest bicarbonate producers is the stomach, where bicarbonate is made as a by-product in the process of making our digestive juices. After we eat, the rush to make stomach acid results in an increase in bicarbonate released into the bloodstream. This ?alkaline tide? is what makes us feel sleepy after a meal ? not what will help us improve performance.
The biggest hurdle to using bicarb is what it can do to your gut. Dr David Bishop (team sport research group, University of Verona, Italy), the world expert in the effects of bicarb on human performance, has come up with and used a method, which, it is claimed, results in few if any gut problems.
The key part of the strategy is that the bicarb solution is taken in two doses, one hour apart. He suggests taking 0.1g baking soda per kilo of body weight around 90 minutes before exercise and then again 30 minutes before exercise. Breaking the dose in two drastically reduces stomach problems, while still providing enough bicarb to keep the alkalinity of the blood higher 80 minutes later.
Read the full article in the latest issue of Peak Performance which is available immediately with a cheap trial subscription. Also get access to the special 'Psychology' issue of Peak Performance absolutely free! (http://www.pponline.co.uk/prewp/spb/sp-spb229.html)
Oct 13, 2009 3:28 PM
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Still doesn't answer the main question: why should one care about lactate removal in a long effort? Anything over an hour is run at below lactate threshold, so clearing shouldn't be an issue. Now, if somebody could figure out how to get the calcium out of the muscles in less than a couple days, that would really help a lot in a marathon (or longer) effort.
Oct 14, 2009 2:31 AM
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I would argue there isnt really much argument amongst scientists these days, more coaches, athletes, trainers and students.
It is clear pH changes can impair metabolism. Lactate on the other hand is a good thing, and there is no evidence it impairs performance, actually, its the opposite.
Reducing pH (increasing acidity) can be a problem, and it is well founded that bicarb assists performance where pH can be an issue (typically 1-5min type efforts). The article above does not make any claims about a long effort (they just have an unusual use of the term endurance), just that you can keep the window open for improved performance longer.
Calcium is pretty important for muscle function. Excess calcium can be a bit of a problem. Inflammation also appears to increase muscle (mitochondrial) calcium. so keep inflammation down. ice baths...
It is clear pH changes can impair metabolism. Lactate on the other hand is a good thing, and there is no evidence it impairs performance, actually, its the opposite.
Reducing pH (increasing acidity) can be a problem, and it is well founded that bicarb assists performance where pH can be an issue (typically 1-5min type efforts). The article above does not make any claims about a long effort (they just have an unusual use of the term endurance), just that you can keep the window open for improved performance longer.
Calcium is pretty important for muscle function. Excess calcium can be a bit of a problem. Inflammation also appears to increase muscle (mitochondrial) calcium. so keep inflammation down. ice baths...
This discussion thread is closed.