Sodium bicarbonate

Question 1

Sodium bicarbonate

Answer 1

NaHCO3 is a blood extracellular buffer
important role in maintaining pH

bicarbonate of soda or baking soda (help food rise)
white, fine, alkali powder

Question 2

Side effects sodium bicarbonate

Answer 2

decrease blood and muscle acidosis

decrease fatigue
increase muscle metabolic function
increase exercise capacity (anaerobic)

Question 3

Extracellular buffer

Answer 3

hydrogen + bicarbonate –> carbonic acid –> water + carbon dioxide
H+ + HCO3- –> H2CO3 –> H2O + CO2

Question 4

Performance benefits sodium bicarbonate

Answer 4

pH higher before sprint
fall but not far then rise quicker

Question 5

Supplementation regime sodium bicarbonate

Answer 5

single dose = 60-180m before exercise
serial loading (multi-day) = 3-4 small doses per day for 2-4 days prior = minimise side effects
acute dose loading = 2-3h before exercise
split dose = several small doses

Question 6

Acute dosing sodium bicarbonate

Answer 6

200-300mg/kg BM
+ 10 mL/kg BM fluid
+ 1.5 g/kg BM CHO

consume slowly over 30-60min

Question 7

Primary side effects sodium bicarbonate

Answer 7

gastrointestinal upset
nauseau
stomach pain
diarrhoea
vomiting

Question 8

Sodium bicarbonate use

Answer 8

high-intensity event (1-7m) row/swim/middle distance
endurance (>1h) sprint finish
prolonged repeated high-intensity = team sports
enhance training capacity

Question 9

Sodium bicarbonate concerns

Answer 9

sodium citrate? due to side effects
trials before use due to side effects on ind
weight loss = fluid retention
contamination - use batch-tested supplements only
more evidence for co-ingestion