Supplements two lecture 19

Question 1

When is bicarbonate useful?

Answer 1

To buffer lactic acid produced from anaerobic glycolysis

Question 2

What is the dose needed to achieve the goal of bicarbonate? and at what time pre competition should it be ingested?

Answer 2

≥0.3 g·kg BM-1 is sufficient to achieve this level of alkalosis

Ingested 3 hrs prior to performance Three, Three, Three hours!!!!!!

An effective dose should increase plasma buffer by 4-5mmolL before performance

Question 3

Can someone take doses >0.6g.kg BM-1?

Answer 3

They may be more effective, but cant take these doses as can cause GI irritability

• Bloating
• Abdominal discomfort
• Diarrhoea

Question 4

Does bicarbonate improve endurance?

Answer 4

No strong evidence

Question 5

What is the benefit of bicarboante for performance?

Answer 5

Improves maximal exercise sustained for over 30 seconds.

Thought to benefit exercise up to seven minutes

Question 6

Whats an alternative to bicarbonate?

Answer 6

sodium citrate

Reported to generate similar effects with less side effects

Question 7

What is dietary nitrate?

Answer 7

‘Natural’ or dietary nitrates are found in vegetables. Beetroot is an abundant source

Question 8

What does dietary nitrate end up becoming?

Answer 8

Nitric Oxide (NO).

Can result in:
• Efficient muscle contraction
• Efficient mitochondrial oxidative phosphorylation

Question 9

What are the benefits of dietary nitrate?

Answer 9

• Can reduce oxygen cost of exercise by 5-10%.
• Also reduces blood pressure at rest.
• Dose 1/2 L of beetroot juice, taken 2-3h before exercise.

Question 10

What are the long term side effects?

Answer 10

Inorganic nitrate could be carcinogenic, thus prganic sources i.e beetroot recommended
• Beetroot pigments stain tissues and tint body fluids: Saliva,urine, stools may have pinky colour. not-harmful