USED FOR BAKING AND NOW FOR MAXIMISING PHYSICAL ADAPTATION
Baking soda also known as sodium bicarbonate is regularly used in cooking to help make cakes rise and in cleaning to dissolve dirt or grease. However, many athletes are now utilising this natural product to boost performance and here is why you should too!
Brief Overview of the ATP-PC System
When partaking in activities or sport which require high levels of power, our bodies primarily utilise the ATP-PC (Adenosine Triphosphate- phosphocreatine) energy system. This anaerobic energy system releases energy via the breakdown of ATP stored in the myosin of skeletal muscle fibres in order to allow for muscular contraction. By doing so the ATP molecule splits into ADP (adenosine diphosphate) and a single Pi (phosphate). PC (Phosphocreatine) is then broken down into Creatine and Pi. The energy from the breakdown of PC binds ADP and Pi back together to reform ATP which produces energy for exercise.
The ATP-PC energy system offers the greatest level of power output, yet will only last 10-15 seconds of which if exercise continues after this period force production will rapidly decrease through the outset of fatigue; a by-product of ATP stores getting depleted.
Acid base balance
When resting, your typical arterial blood pH is around 7.4 (slightly alkalotic) while muscle tissue is around 7.0 (neutral). During high intensity exercise which is sustained for periods longer thatn the ATP-PC system can provide energy, as well as insufficient recovery time for the ATP-PC system to restore (2-5 minutes), positively charged hydrogen ions (H+) and inorganic Pi concentrations build up within the muscular cells.
The higher levels of H+ ions and inorganic Pi leads to an increase in the monobasic phosphate concentration (Pi-), lowering the intracellular pH to »6.8 and arterial blood to a pH of »7.1, this process is called acidosis. As the pH decreases there is an inversely proportional reduction in muscular contraction firing capacity, along with an increase in the oxidation of BCAAs (Branch Chain Amino Acids) which in some cases is associated with muscle mass wastage.
The reason acidosis occurs is due to your body trying to regain a safe pH equilibrium (homeostasis). Through acidosis, the onset of muscle inhibition causes us to slow down or stop our activity, allowing for more sufficient intake of oxygen.
Where Sodium Bicarbonate Comes into All of This
Sodium bicarbonate is highly alkaline (high pH) and when ingested combines with H+ ions to make carbonic acid which in turn dissociates into carbon dioxide and water, sustaining a more alkaline intra- and extracellular pH level.
When your body enters acidosis, H+ ions in the blood trigger buffering mechanisms. The bicarbonate ion (HC03-) is one of the most effective constituents, accounting for 5 to 18% of total buffer capacity. With the ingestion of sodium bicarbonate, the body becomes more efficient in buffering acidosis through a higher initial intracellular pH level as well as delaying high levels of H+ ions build up, preventing onset of muscle fatigue and improves recovery time from high intensity bursts of anaerobic muscular contractions.
What Research Has Found
A study by Lindh et al. 2008, showed ingestion of 300mg/kg body mass significantly improved elite male swimmers 200m freestyle time. It was suggested the increase in performance resulted from a higher blood bicarbonate levels and elevated baseline pH level prior to testing.
Sodium bicarbonate has also been demonstrated to improve performance in combat sports. When used prior to taekwondo combat athletes had significantly greater fight time as well as greeter estimated glycolytic energy contribution in the first round (Lopes-Silva et al. 2018). In judo athletes’ sodium bicarbonate consumption improved not only judo related performance but also mean power and peak power output with improved blood lactate levels (Artioli et al. 2007). Both of these studies also found no change in levels of perceived exertion.
Chronic supplementation of sodium bicarbonate has been shown to further improve sporting performance compared to acute usage. McNaughton and Thompson 2001 found that 6 days of daily ingestion of sodium bicarbonate improved 90 second max cycling performance but once supplementation ceased performance declined.
Usage and Dosage
Although some studies use 500mg/kg body mass research indicated that using 300mg/kg body mass 90 minutes before exercise works just as well and offers a reduced effect in gastrointestinal upset. Please be aware it is very likely the first time(s) you start supplementing sodium bicarbonate you will have a large bowel movement however, this will stop after the first or second time of ingestion. If this continues use a reduced amount.
References
Artioli, G.G., Gualano, B., Coelho, D.F., Benatti, F.B., Gailey, A.W. and Lancha Jr, A.H., 2007. Does sodium-bicarbonate ingestion improve simulated judo performance?. International journal of sport nutrition and exercise metabolism, 17(2), pp.206-217.
Lindh, A.M., Peyrebrune, M.C., Ingham, S.A., Bailey, D.M. and Folland, J.P., 2008. Sodium bicarbonate improves swimming performance. International Journal of Sports Medicine, 29(06), pp.519-523.
Lopes-Silva, J.P., Da Silva Santos, J.F., Artioli, G.G., Loturco, I., Abbiss, C. and Franchini, E., 2018. Sodium bicarbonate ingestion increases glycolytic contribution and improves performance during simulated taekwondo combat. European Journal of Sport Science, pp.1-10.
Mc Naughton, L. and Thompson, D., 2001. Acute versus chronic sodium bicarbonate ingestion and anaerobic work and power output. Journal of sports medicine and physical fitness, 41(4), p.456.
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