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Sodium Bicarbonate (baking soda) as a pre-workout hydrogen buffer

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  • Sodium Bicarbonate (baking soda) as a pre-workout hydrogen buffer

    Be sure to read the bottom part (MORE is NOT better):

    http://www.bodybuilding.com/fun/mohr88.htm

  • #2
    Originally posted by Magnetic
    The topic has been extensively explored in several studies and practically all reported positive effects. A few are listed below.

    1. J Appl Physiol. 1997 Aug;83(2):333-7.
    Effect of ingested sodium bicarbonate on muscle force, fatigue, and recovery.

    Verbitsky O, Mizrahi J, Levin M, Isakov E.

    Department of Biomedical Engineering, Technion-Israel Institute of Technology, Haifa 32000, Israel.

    The influence of acute ingestion of NaHCO3 on fatigue and recovery of the quadriceps femoris muscle after exercise was studied in six healthy male subjects. A bicycle ergometer was used for exercising under three loading conditions: test A, load corresponding to maximal oxygen consumption; test B, load in test A + 17%; test C, load in test B but performed 1 h after acute ingestion of NaHCO3. Functional electrical stimulation (FES) was applied to provoke isometric contraction of the quadriceps femoris. The resulting knee torque was monitored during fatigue (2-min chronic FES) and recovery (10-s FES every 10 min, for 40 min). Quadriceps torques were higher in the presence of NaHCO3 (P < 0.05): with NaHCO3 the peak, residual, and recovery (after 40 min) normalized torques were, respectively, 0.68 +/- 0.05 (SD), 0.58 +/- 0.05, and 0.73 +/- 0.05; without NaHCO3 the values were 0.45 +/- 0.04, 0.30 +/- 0.06, and 0.63 +/- 0.06. The increased torques obtained after acute ingestion of NaHCO3 indicate the possible existence of improved nonoxidative glycolysis in isometric contraction, resulting in reduced fatigue and enhanced recovery.

    2. Int J Sport Nutr Exerc Metab. 2005 Feb;15(1):59-74.
    Influence of pre-exercise acidosis and alkalosis on the kinetics of acid-base recovery following intense exercise.

    Robergs R, Hutchinson K, Hendee S, Madden S, Siegler J.

    Exercise Physiology Laboratories, Dept of PP&D, University of New Mexico, Albuquerque, NM 87131, USA.

    The purpose of this study was to measure the recovery kinetics of pH and lactate for the conditions of pre-exercise acidosis, alkalosis, and placebo states. Twelve trained male cyclists completed 3 exercise trials (110% workload at VO2max), ingesting either 0.3 g/kg of NH4Cl (ACD), 0.2 g/kg of Na+HCO3- and 0.2 g/kg of sodium citrate (ALK), or a placebo (calcium carbonate) (PLAC). Blood samples (heated dorsal hand vein) were drawn before, during, and after exercise. Exercise-induced acidosis was more severe in the ACD and PLAC trials (7.15 +/- 0.06, 7.21 +/- 0.07, 7.16 +/- 0.06, P < 0.05, for ACD, ALK, PLAC, respectively). Recovery kinetics for blood pH and lactate, as assessed by the monoexponential slope constant, were not different between trials (0.057 +/- 0.01, 0.050 +/- 0.01, 0.080 +/- 0.02, for ACD, ALK, PLAC, respectively). Complete recovery of blood pH from metabolic acidosis can take longer than 45 min. Such a recovery profile is nonlinear, with 50% recovery occurring in approximately 12 min. Complete recovery of blood lactate can take longer than 60 min, with 50% recovery occurring in approximately 30 min. Induced alkalosis decreases metabolic acidosis and improves pH recovery compared to acidodic and placebo conditions. Although blood pH and lactate are highly correlated during recovery from acidosis, they recover at significantly different rates.

    3. Med Sci Sports Exerc. 2004 May;36(5):807-13.
    Induced metabolic alkalosis affects muscle metabolism and repeated-sprint ability.

    Bishop D, Edge J, Davis C, Goodman C.

    Team Sport Research Group, School of Human Movement and Exercise Science, The University of Western Australia, Crawley, WA, Australia. dbishop@cyllene.uwa.edu.au

    PURPOSE: The purpose of this study was to assess the effects of induced metabolic alkalosis, via sodium bicarbonate (NaHCO3) ingestion, on muscle metabolism and power output during repeated short-duration cycle sprints.

    METHODS:: Ten active females (mean +/- SD: age = 19 +/- 2 yr, VO2max = 41.0 +/- 8.8 mL x kg x min ) ingested either 0.3 g x kg NaHCO3 or 0.207 g x kg of NaCl (CON), in a double-blind, random, counterbalanced order, 90 min before performing a repeated-sprint ability (RSA) test (5 x 6-s all-out cycle sprints every 30 s).

    RESULTS: Compared with CON, there was a significant increase in resting blood bicarbonate concentration [HCO3] (23.6 +/- 1.1 vs 30.0 +/- 3.0 mmol x L ) and pH (7.42 +/- 0.02 vs 7.50 +/- 0.04), but no significant difference in resting lactate concentration [La] (0.8 +/- 0.2 vs 0.8 +/- 0.3 mmol x L ) during the NaHCO3 trial. Muscle biopsies revealed no significant difference in resting muscle [La], pH, or buffer capacity (beta(in vitro)) between trials (P > 0.05). Compared with CON, the NaHCO3 trial resulted in a significant increase in total work (15.7 +/- 3.0 vs 16.5 +/- 3.1 kJ) and a significant improvement in work and power output in sprints 3, 4, and 5. Despite no significant difference in posttest muscle pH between conditions, the NaHCO3 trial resulted in significantly greater posttest muscle [La].

    CONCLUSIONS: As NaHCO3 ingestion does not increase resting muscle pH or beta(in vitro), it is likely that the improved performance is a result of the greater extracellular buffer concentration increasing H efflux from the muscles into the blood. The significant increase in posttest muscle [La] in NaHCO3 suggests that an increased anaerobic energy contribution is one mechanism by which NaHCO3 ingestion improved RSA.

    4. J Appl Physiol. 2005 Nov;99(5):1668-75. Epub 2005 Jul 7.
    NaHCO3-induced alkalosis reduces the phosphocreatine slow component during heavy-intensity forearm exercise.

    Forbes SC, Raymer GH, Kowalchuk JM, Marsh GD.

    School of Kinesiology, The University of Western Ontario, London, Ontario, Canada N6A-3K7.

    During heavy-intensity exercise, the mechanisms responsible for the continued slow decline in phosphocreatine concentration ([PCr]) (PCr slow component) have not been established. In this study, we tested the hypothesis that a reduced intracellular acidosis would result in a greater oxidative flux and, consequently, a reduced magnitude of the PCr slow component. Subjects (n = 10) performed isotonic wrist flexion in a control trial and in an induced alkalosis (Alk) trial (0.3g/kg oral dose of NaHCO3, 90 min before testing). Wrist flexion, at a contraction rate of 0.5 Hz, was performed for 9 min at moderate- (75% of onset of acidosis; intracellular pH threshold) and heavy-intensity (125% intracellular pH threshold) exercise. 31P-magnetic resonance spectroscopy was used to measure intracellular [H+], [PCr], [Pi], and [ATP]. The initial recovery data were used to estimate the rate of ATP synthesis and oxidative flux at the end of heavy-intensity exercise. In repeated trials, venous blood sampling was used to measure plasma [H+], [HCO3-], and [Lac-]. Throughout rest and exercise, plasma [H+] was lower (P < 0.05) and [HCO3-] was elevated (P < 0.05) in Alk compared with control. During the final 3 min of heavy-intensity exercise, Alk caused a lower (P < 0.05) intracellular [H+] [246 (SD 117) vs. 291 nmol/l (SD 129)], a greater (P < 0.05) [PCr] [12.7 (SD 7.0) vs. 9.9 mmol/l (SD 6.0)], and a reduced accumulation of [ADP] [0.065 (SD 0.031) vs. 0.098 mmol/l (SD 0.059)]. Oxidative flux was similar (P > 0.05) in the conditions at the end of heavy-intensity exercise. In conclusion, our results are consistent with a reduced intracellular acidosis, causing a decrease in the magnitude of the PCr slow component. The decreased PCr slow component in Alk did not appear to be due to an elevated oxidative flux.

    5. J Sports Med Phys Fitness. 2001 Dec;41(4):456-62
    Acute versus chronic sodium bicarbonate ingestion and anaerobic work and power output.

    Mc Naughton L, Thompson D.

    Department of Sport and Exercise Science, University of Bath, Bath, England, UK. l.mcnaughton@bath.ac.uk

    BACKGROUND: The aim of this study was to compare and contrast the effects of acute versus chronic sodium bicarbonate ingestion. METHODS:

    PARTICIPANTS: Eight male, (mean+/-SE): age, 20.8+/-0.4 yrs; height, 179.6+/-0.6 cm; body mass, 79.4+/-0.85 kg, Sigma7skf, 48.6+/-4.8 mm, VO2max=55.9+/-0.8 ml x kg(-1) x min(-1)) volunteer subjects, ingested NaHCO3 in either a dose of 0.5 g x kg(-1) body mass acutely or the same dose daily over a period of six days in order to determine whether there were any differences in performance of 90 sec maximal cycling ergometry.

    INTERVENTION: After subjects undertook an initial control (C) test session, all were then randomly assigned to one of two groups, acute or chronic NaHCO3 ingestion. Subjects in the acute ingestion (AI) group completed their supplemented test on day one, and then on the following day. Chronic ingestion (CI) subjects completed the test after one day of chronic ingestion as well as following six days of bicarbonate ingestion. Following ten days rest, subjects repeated the protocol in the opposite group. MEASURES: Blood samples were taken pre- and postingestion, daily, and pre- and postexercise and were analysed for, pH, Base excess (BE), HCO3-, PO2, PCO2, Na+, K+, Cl-, and lactate.

    RESULTS: Both the chronic (CI) and acute ingestion (AI) groups were significantly different to the control (C) value (p<0.001 and p<0.05, respectively).

    CONCLUSIONS: We would suggest using chronic ingestion as a means to improve high intensity work rather than the acute ingestion of sodium bicarbonate. The ingestion of sodium bicarbonate, over a period of six days, significantly improved work output two days after bicarbonate ingestion ceased.

    Comment


    • #3
      1: Med Sci Sports Exerc. 2006 Apr;38(4):675-80. Links
      Bicarbonate reduces serum prolactin increase induced by exercise to exhaustion.Rojas Vega S, Struder HK, Wahrmann BV, Bloch W, Hollmann W.

      PURPOSE: The aim of the study was to examine the effect of acid-base status on serum prolactin (PRL) concentration postexercise. METHODS: Seven male recreational athletes participated in two experimental trials separated by 1 wk. In the respective trial, subjects received either a placebo infusion (normal isotonic saline) or an alkali infusion (isotonic sodium bicarbonate) before and during exercise. Venous and capillary blood samples were drawn at rest, immediately after a 10-min warm-up period, and after a maximal ramp test on a cycle ergometer, as well as at 3, 6, 10, and 15 min postexercise. RESULTS: Power output, HR, capillary blood lactate concentration, carbon dioxide pressure (PCO2), and partial oxygen pressure (PO2) did not differ between trials at any point in time. Capillary PO2 did not change from resting values, but a significant increase (P < 0.05) was found from the end of warm-up to 3 min of the recovery period. Exercise induced a significant (P < 0.01) decrease in capillary blood bicarbonate concentration (HCO3-), pH, base excess (BE), and PCO2 at exhaustion and during the recovery period. Significantly higher HCO3-, pH, and BE were found during bicarbonate infusion and postexercise in comparison with the placebo trial. Serum PRL concentration was significantly increased 3 min postexercise until the end of the placebo trial, whereas after bicarbonate infusion, serum PRL concentration did not change from values at rest. Significant (P < 0.01) differences between trials in serum PRL concentration were found 10 and 15 min postexercise. CONCLUSIONS: The present study suggests that acidosis is a stimulus for exercise-induced PRL secretion.

      : J Strength Cond Res. 2005 Feb;19(1):213-24. Links
      Sodium bicarbonate and sodium citrate: ergogenic aids?Requena B, Zabala M, Padial P, Feriche B.

      Numerous studies have used exogenous administration of sodium bicarbonate (NaHCO(3)) and sodium citrate (Na-citrate) in an attempt to enhance human performance. After ingestion of NaHCO(3) and Na-citrate, two observations have been made: (a) There was great individual variability in the ergogenic benefit reached, which can be attributed to the level of physical conditioning of the subjects and to their tolerance of the buffer substance; and (b) the subjects who had ingested NaHCO(3) and Na-citrate show higher levels of pH, bicarbonate, and lactate ions concentrations in their exercising blood than do the subjects who had ingested the placebo. A majority of the studies have suggested that the ingestion of both substances provides an ergogenic effect due to the establishment and maintenance of an elevated pH level during exercise. However, the exact mechanism by which the ergogenic effects occur has not been demonstrated conclusively. Sodium bicarbonate and Na-citrate seem to be effective in activities with a sufficient duration to generate a difference in the hydrogen ion gradient, characterized by a very high intensity and involving large muscular groups. However, in activities of equally high intensity, but with longer duration, the results obtained have been conflicting and inconclusive.

      other
      1: Int J Sport Nutr. 1999 Jun;9(2):229-39. Links
      Effective nutritional ergogenic aids.Applegate E.

      Athletes use a variety of nutritional ergogenic aids to enhance performance. Most nutritional aids can be categorized as a potential energy source, an anabolic enhancer, a cellular component, or a recovery aid. Studies have consistently shown that carbohydrates consumed immediately before or after exercise enhance performance by increasing glycogen stores and delaying fatigue. Protein and amino acid supplementation may serve an anabolic role by optimizing body composition crucial in strength-related sports. Dietary antioxidants, such as vitamins C and E and carotenes, may prevent oxidative stress that occurs with intense exercise. Performance during high-intensity exercise, such as sprinting, may be improved with short-term creatine loading, and high effort exercise lasting 1-7 min may be improved through bicarbonate loading immediately prior to activity. Caffeine dosing before exercise delays fatigue and may enhance performance of high-intensity exercise
      Disclaimer: While I have an M.D. the views I express are not to be taken as medical advice under any circumstances. Please check with your own doctor if you want medical advice as he/she has access to your info and can provide the most accurate advice.


      www.pubmed.gov . . . gotta love it

      Comment


      • #4
        Originally posted by Dr.Dave1
        Athletes use a variety of nutritional ergogenic aids to enhance performance. Most nutritional aids can be categorized as a potential energy source, an anabolic enhancer, a cellular component, or a recovery aid. Studies have consistently shown that carbohydrates consumed immediately before or after exercise enhance performance by increasing glycogen stores and delaying fatigue. Protein and amino acid supplementation may serve an anabolic role by optimizing body composition crucial in strength-related sports. Dietary antioxidants, such as vitamins C and E and carotenes, may prevent oxidative stress that occurs with intense exercise. Performance during high-intensity exercise, such as sprinting, may be improved with short-term creatine loading, and high effort exercise lasting 1-7 min may be improved through bicarbonate loading immediately prior to activity. Caffeine dosing before exercise delays fatigue and may enhance performance of high-intensity exercise
        That says it all right there, good study post man!
        Back to the basics!

        Comment


        • #5
          Hmmm . . . if ya take the info from this thread and the info from the thread on vinegar http://www.controlledlabsforum.com/s...ead.php?t=1094 you could get some explosive results . . . baking soda + vinegar =
          Disclaimer: While I have an M.D. the views I express are not to be taken as medical advice under any circumstances. Please check with your own doctor if you want medical advice as he/she has access to your info and can provide the most accurate advice.


          www.pubmed.gov . . . gotta love it

          Comment


          • #6
            Sounds nasty to me!

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