Sodium bicarbonate
Baking bicarbonate, used as a buffer against the acidity that builds up during short, very intense bursts of exercise.
Benefits
- Delays the onset of fatigue during intense exercise lasting from 45 seconds to 8 minutes: running, rowing over 2,000 metres, swimming, combat sports
- Enables you to perform more repetitions during a muscle-building workout
- Maintains technical precision towards the end of a match — serves and forehands in tennis, where the placebo effect begins to wane
- Improves performance during intermittent exercise, including at altitude
Precautions
Common and sometimes severe digestive problems (nausea, diarrhoea): it is essential to test these during training, never on the day of a competition. Taking them 3 hours before exercise, or in the form of sustained-release capsules, significantly reduces these side effects. High sodium content; avoid if you have high blood pressure or are on a low-salt diet. It is also worth noting that it does not increase maximum strength, and the response varies greatly from person to person — several trials involving trained athletes have found no improvement.
Recommended dosage
0.2 to 0.3 g per kilogram of body weight, 60 to 180 minutes before exercise, with plenty of water.
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What the studies say
Cette étude a examiné la prise de bicarbonate de sodium chez des joueurs de rugby d'élite. Elle a montré une augmentation du pH sanguin et des concentrations de bicarbonate, ainsi qu'une élévation du lactate après l'exercice, mais aucune amélioration significative des performances de sprint. Cependant, la supplémentation a entraîné une augmentation de l'incidence et de la gravité des symptômes gastro-intestinaux. Les auteurs suggèrent de tester le complément à l'entraînement avant de l'utiliser en compétition.
Cameron SL, McLay-Cooke RT, Brown RC, Gray AR, Fairbairn KA. — International journal of sport nutrition and exercise metabolism (2010) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more