Bicarbonate performance sport

Sodium bicarbonate is a well-regarded supplement for enhancing athletic performance, particularly in high-intensity training. Here’s a summary of its benefits and usage as discussed in the Huberman Lab.

Benefits of Sodium Bicarbonate for Performance

1. pH Regulation: Sodium bicarbonate helps manage pH levels in the body, which can prevent the acidity that contributes to fatigue during intense exercise. Fatigue often arises not from a lack of energy but from pH imbalances that impair muscle function 1.

2. Enhanced Endurance: By buffering acid buildup in muscles, sodium bicarbonate can improve endurance performance, allowing athletes to train harder and longer without experiencing the same level of fatigue 2.

3. Reduced Perceived Fatigue: Athletes may feel less fatigue and lactate burn, enabling them to perform more work during their training sessions 2.

How to Use Sodium Bicarbonate

• Dosage: A common starting dose is about 1/4 to 1/2 teaspoon, mixed in 10 ounces of water, taken 20 to 90 minutes prior to exercise. Starting with a lower dosage helps prevent gastrointestinal distress 2.

• Timing: It's effective to consume it about 45 minutes before a workout, which aligns it with your warm-up period. Peak benefits are often noted within this time frame 2.

• Flexibility in Use: Sodium bicarbonate can be used for different types of training, including endurance and high-intensity interval workouts. It may also be consumed throughout circuit training if needed, with attention to hydration status to minimize discomfort 2.

Important Considerations

• Gastrointestinal Sensitivity: Some individuals may experience gastric distress when using sodium bicarbonate, so gradual introduction to any regimen is advised. Always ensure adequate hydration when using this supplement 2.

In conclusion, sodium bicarbonate can be an effective tool for athletes looking to enhance performance through improved pH management and reduced fatigue perception.