Bicarbonate to Boost Running?

Bicarbonate to Boost Running? Can you believe that Bicarbonate loading in athletes has been practiced for over 70yrs, which is amazing considering many people have no idea about it!! Also….can you believe that the household product Bicarbonate of Soda appears to be, or certainly was, the most common form!! Early studies suggested Sodium Bicarbonate (to give Bicarbonate of Soda its proper name!!) could improve performance by up to 3%...which is significant! This led to it being widely researched as a potential ergogenic aid in sport and exercise during the 70s and 80s. It is now thought to be one of the most researched ergogenic supplements. So, today we are going to delve into some of the research to outline:What Sodium Bicarbonate is and how it worksThe potential benefits and drawbacks of SB Supplementation for a runnerA supplementation Protocol: How much, how often and when to take SB Supplementation….if at all!!Read full article hereShow Notes:(05:54)What is Bicarbonate? Here we explore the role of Bicarbonate in the body: its endogenous production, its utilisation during exercise and its removal from the body. (19:35)The Benefits and Drawbacks of Sodium Bicarbonate SupplementationThe body can produce bicarbonate by itself to help maintain Blood pH balance, however intense exercise sustained over a period of time may lead to the body’s capacity to produce Bicarbonate being overwhelmed. Sodium bicarbonate in supplement form may support the buffering system therefore delay the onset of muscle fatigue brought on by acid build up, principally Hydrogen ions and lactate, which are by-products of anaerobic respiration. Here we delve into both the positive and negative effects sodium bicarbonate supplementation may have on sports performance including: Benefits:1.     Delayed onset of muscular fatigue2.     Mitochondrial protection3.     Improved mitochondrial functionDrawbacks:Gastrointestinal (GI) symptoms:Less severe – bloating and belchingMore severe – nausea, vomiting, stomach pain, diarrhoea(28:43)FEMALE FACTORS:The difference in performance effects of Sodium Bicarbonate appears to be gender specific. Studies have found that females respond to sodium bicarbonate to a lesser extent than males. This appears to be due to differences in muscle anatomy and physiology. For example: Females have smaller type II muscle fibers than men and type II fibers rely predominantly on the glycolytic energy system. Males have greater glycolytic capacity – in other words, the ability to produce energy anaerobically i.e. in times of insufficient O2 availability - as we mentioned at the beginningFemales’ pH drops to a lesser extent that in males during the same type of exerciseBUT it is important to note that none of the studies took the female menstrual cycle into account when carrying out the research. So, could it be the menstrual cycle that leads to reduced athletic performance rather than the Sodium Bicarbonate supplementation? A question that requires answering through research.  (34:27)A Sodium Bicarbonate Supplement Protocol: Here we investigate what is thought to be the optimal intake of sodium bicarbonate to support sports performance. We look at: How much, how often and when to take this supplement.(43:59)KEY...