I know runners who wonder if there really is a performance benefit to supplementing with Baking Soda (Sodim Bicarbonate). In this study, there are some benefits, but the bad may literally outweigh the good.....for runners.
I know runners who wonder if there really is a performance benefit to supplementing with Baking Soda (Sodim Bicarbonate). In this study, there are some benefits, but the bad may literally outweigh the good.....for runners.
This has been studied. While bases(Na bicarb) do neutralize acids (lactic acid), in short, doesn't work out ingesting by runners. Also, it has several side effects such as diarrhea.
Sodium Citrate appears to have similar performance effects and is better tolerated. It can be taken about 2 hours before the race to minimize GI distress, compared to the best benefits reported around 60-90 mins before the race with BiCarb.
The doping cheaters at nike studied this extensively. Ask Hasay if it works.
So you didnt read article,
Chemistry 101
NAHCO3 + HCL --> NaCl + CO2 + H2O
i.e. it is good for acid reflux and will lead to farting...other than that it will not neutralise the lactic acid in your blood via ingestion
I used to take antacids before an 800 race, to minimize the nausea caused during and after.
I tried this. Would not recommend.
The below is from 1977 and is one of my favorite studies. They examined 3 different substances that serve as a control (start at 7.38ph), alkalizing (NaHCO3 - 7.43) and acidifying (7.21) agents on blood ph and how it affected endurance. It even has a nice graph of ph changes over time post supplementation before the exercise (which the study you're referencing is focused on) . It's interesting that people miss this since a recent study (2017) only had ingestion 100min before exercise when in the study I'm referencing, it took the full 3 hours for ph to get up to 7.43.
Notice on another graph that raising the initial blood ph allowed a greater tolerance of lactate (allowed for higher levels in blood) during the performance.
https://journals.physiology.org/doi/pdf/10.1152/jappl.1977.43.6.959
Wet Coast wrote:
I know runners who wonder if there really is a performance benefit to supplementing with Baking Soda (Sodim Bicarbonate). In this study, there are some benefits, but the bad may literally outweigh the good.....for runners.
https://athleticsillustrated.com/sodium-bicarbonate-study-canadian-exercise-physiologist-trent-stellingwerff-and-international-team-reveal-its-benefits/
Thanks for bringing us back to 2006
I have studied and researched exercise and acid-base since about 1987 and have published about 7-8 papers and a book chapter in this area. I've investigated both sodium bicarb as well as sodium citrate and they have similar effects. Two points of note: 1) I and a few others have done time-course studies and peak alkalinizing effect (pH, base excess, bicarbonate) occurs 90 minutes after ingestion. 2) you can essentially eliminate the g.i. issues if you consume about 1.0-1.5 liters of fluid along with the ingestion. However, some (~10%) will not be able to handle it and end up with "gastrointestinal distress" (the key word being distress).
The question that runners on this forum are likely interested in is the possible effect during long duration performance (i.e., 5K, 10K). While these events are predominately aerobic, when you get into tactical races, what you see is the last 3-4 minutes are HIGHLY glycolytic (Galen Rupp was about 2:24 for his last km at the 2012 OT 5K, Mo Ahmed was 3:58 for last 1600m last week) and consequently exactly the type of scenario where bicarb has been shown to be effective.
I think the unique aspect of this current study is the fact that it investigated the effect in elite athletes. I'd love to get the opportunity to test this in elite runners, however, the obstacles to this are quite obvious so most of us are stuck with evaluating college level performances.
oregon oldtimer,
Good stuff.
In your experience, does it cause GI issues in 100% of runners?
How about the water retention issue? Was it pretty much the same across the board?
oregon oldtimer wrote:
I have studied and researched exercise and acid-base since about 1987 and have published about 7-8 papers and a book chapter in this area. I've investigated both sodium bicarb as well as sodium citrate and they have similar effects. Two points of note: 1) I and a few others have done time-course studies and peak alkalinizing effect (pH, base excess, bicarbonate) occurs 90 minutes after ingestion. 2) you can essentially eliminate the g.i. issues if you consume about 1.0-1.5 liters of fluid along with the ingestion. However, some (~10%) will not be able to handle it and end up with "gastrointestinal distress" (the key word being distress).
The question that runners on this forum are likely interested in is the possible effect during long duration performance (i.e., 5K, 10K). While these events are predominately aerobic, when you get into tactical races, what you see is the last 3-4 minutes are HIGHLY glycolytic (Galen Rupp was about 2:24 for his last km at the 2012 OT 5K, Mo Ahmed was 3:58 for last 1600m last week) and consequently exactly the type of scenario where bicarb has been shown to be effective.
I think the unique aspect of this current study is the fact that it investigated the effect in elite athletes. I'd love to get the opportunity to test this in elite runners, however, the obstacles to this are quite obvious so most of us are stuck with evaluating college level performances.
Out of curiosity, what sort of results did you see in those college level runners?
AMP Human has PR Lotion has a technology so it is absorbed through the skin so you can avoid the gut and those nasty side effects. They are huge in the cycling world.
I've used a bunch this Spring and what I notice most is that my legs don't feel so tired after an otherwise hard training day.
1980 called and wants its story back.
It's a specific study (read the abstract). Not a general, "does Bicarb work or not"?
1980 called again and it wants its joke back.
I eat nothing but soda bread and lucky charms during me training. It is why ye mortals can never catch me and me pot o' gold.
YMMV wrote:
I used to take antacids before an 800 race, to minimize the nausea caused during and after.
Would vegans possible benefit from this, since they are so malnourished?
Never heard of this....any scientific studies on it?
I wonder how much benefit it would be to a 400m runner where you know there is going to be a lot of lactic acid produced during the race.