During high intensity exercise you have likely felt the uncomfortable experience of lactic acid. The classic muscle burn and fatigue is due to the build up of excess of lactic acid, hydrogen ions and carbon dioxide in your muscles which create an acid environment. This is when sodium bicarbonate can help. Sodium carbonate is already naturally present in your body in your blood to help regulate your acid base system. Not only useful in the kitchen during your cooking but helps to neutralize the carbon dioxide which brings the acid environment down and decreases the burning sensation you feel.
If you are a power athlete taking bi-carb soda can enhance your performance by around 2% if the duration of the exercise lasts around 1 minute- 7 minutes. The benefit of bi-carb soda as a sports performance enhancement drops off after around 10 minutes. If you are not keen on drinking baking soda as this can cause stomach upset and diminish any potential benefit the supplement would have had there are capsules or tablets available.
How much do you need?
Acute loading 1-2 hours before an event 0.2-0.4g/kg with 1-2L of water is recommended.
Chronic Loading can be done by taking 0.5g/kg of body weight split in 3-4 doses over a day. Repeated for 2-4 days consecutive days before a competition. This buffering capacity remains for around 24 hours after the last dose and is safer to decrease your risk of stomach upset.
Possible side effects:
- Stomach upset and diarrhea
Sodium citrate or taking the bi-carb supplement with a carbohydrate rich meal or snack may help prevent stomach upset.
If you have impaired kidney function this supplement should not be used unless you have got approval from your doctor.
Take home message: Bi-carb soda is a relatively safe and evidence supported supplement you can use. Be mindful it is best to practice using this supplement in training in case your gut does not agree with your choice on using this supplement.
