Sodium Bicarbonate Baking powder before exercise for better - - PowerPoint PPT Presentation
Sodium Bicarbonate Baking powder before exercise for better performance? Anaerobic Glycolysis High intensity exercise of >10-sec is primarily fueled by anaerobic glycolysis & phosphocreatine 47% of the energy during sprints of 10
High intensity exercise of >10-sec is primarily fueled by anaerobic glycolysis & phosphocreatine 47% of the energy during sprints of 10 – 30-sec anaerobic glycolysis Aerobic metabolism increases proportionally to the amount of sprints completed (34% sprint 1 and 49% sprint 2 in 20-sec sprints)
Fueling Exercise High intensity exercise is reliant upon carbohydrate Phosphocreatine plays an important role in very short duratation events Fatigue Hydrogen ions may inhibit calcium release from sarcoplasmic reticulum Hydrogen ions may inhibit rate limiting enzymes of glycolysis Reduction in pH and acidosis may increase exercise-induced fatigue
The alkalotic state induced by sodium bicarbonate ingestion is thought to:
PGC-1a)
Sports that may benefit from sodium bicarbonate ingestion include:
minutes
The loading protocol will differ with each of these sports
Acute Loading:
CHO and 7 ml/kg bw fluid Increase pH and bicarbonate in 60 – 120 mins Potential GI issues and impractical Strongest evidence
Serial Loading:
Elevates pH and buffer capacity for 24 – 48-hours Reduces GI issues and more practical Moderate evidence
Chronic Loading:
training (do more work)
Pre-season camp to allow more high-intensity work and greater adaptations Potentially greater aerobic adaptations via increased PGC-1a Low evidence
Potential for severe GI distress (nausea, vomiting, stomach cramps, diarrhea) Weight gain via fluid retention (large dosage of sodium) May result in pH outside the acceptable range
Absolutely must trial this in training (minimum 3 times) prior to introducing it in competition Capsules need to be produced (cap-m-quick and gelatin capsules) Pre-exercise meal needs to be calculated to align with current evidence and consumed with acute dosage
Simple message to athletes: Sodium bicarbonate (baking powder) is a buffer and can improve high-intensity performance. Removing lactate and hydrogen ions from the cell to reduce acidity, allowing you to do more work. You can take it immediately before exercise or in the days leading up to exercise.
Single high-intensity events:
Intermittent sport:
Sprint finish:
Consult with athlete and coach to highlight individuals that may benefit