What is it?
Baking soda has been used as an ergogenic resource in events that rely on energy generation via anaerobic glycolysis in exercises lasting between 1-7 minutes, such as swimming, running and rowing. It is interesting to use these exercises because they would be limited by disturbances in acid-base balance because of the release of hydrogen ions that anaerobic glycolysis provides.
What’s baking soda for?
Its main effect involves improving performance through its extracellular buffering capability. When administered in an acute dose in the pre-workout period, it increases buffering capacity, especially in high-intensity exercises and sprints.
When supplementing baking soda?
Athletes who practice the sports mentioned in the first topic and high-intensity sports in general may benefit from sodium bicarbonate supplementation, as it is an option that fights excess H+ ions in muscle and causes fatigue. However, one disadvantage of supplementation is the possibility of gastrointestinal symptoms such as diarrhea, nausea, stomach pain, and vomiting.
How to do supplementation?
The recommended dose by the authors of the article is 0.3g/kg of body weight, which showed an interesting dose-response, and should be administered 120-150 minutes before the beginning of exercise. It is interesting that the supplement is ingested together with a meal rich in simple carbohydrates, to improve the possible blood alkalosis and reduce the occurrence of gastrointestinal symptoms.
References
Reading suggestion:
Supplements in swimming: which to prescribe?
Article: CARR, Amelia J. et al. Effect of sodium bicarbonate on[HCO3−], pH, and gastrointestinal symptoms. International journal of sport nutrition and exercise metabolism, v. 21, n. 3, p. 189-194, 2011.
