What Is Sodium Bicarbonate Flashcards
1
Q
What is sodium bicarbonate? (Blood buffer, powder)
A
- Sodium bicarbonate (NaHCO3) is a blood buffer, which plays an important role in maintaining PH
- It is a white, fine, alkaline powder commonly used in baking to help foods rise
2
Q
What are the effects? (Decreased, increased, increased)
A
Hydrogen + bicarbonate—> carbonic acid —> water and carbon dioxide
=
Decreased fatigue
Increased muscle metabolic function
Increased exercise capacity (anaerobic)
3
Q
Supplement regime for bicarbonate soda? (Improved performance…, improved performance…, single-dose strategy, multi-day protocols)
A
- Improved performance in single and repeated-bouts
- Improved performance in men and women
- For single-dose strategy, consume 1-3hrs before exercise
- Smaller, multi-day protocols last 3-7d and could help minimise side effects
4
Q
How to take sodium bicarbonate in an acute dose? (How long before exercise?, the amount, consumption time)
A
- 2-3hrs before exercise
- 200-300mg/kg BM + 10mL/kg BM fluid + 1.5g/kg BM CHO
- consume slowly (over 30-60 mins)
5
Q
Other sodium bicarbonate dosing strategies? (Split doses, multi-day)
A
- Split doses, taken over a time period of 1-3hrs
- Serial loading (multi-day) with 3-4 smaller doses per day for 2-4 consecutive days prior to an event.
6
Q
When to consider using it?
A
- High intensity events (1-7 mins) where muscle acidosis causes fatigue
- High-intensity, endurance sports (>1 h) where a surge or sprint/climb to the finish may be required
- Sports involving prolonged repeated high-intensity bouts
7
Q
Concerns and safety of consumption? (Gut distress, trials, weight gain, contamination)
A
- GI distress (nausea, stomach pain, diarrhoea and vomiting)
- Given this, several trials before any competition and individualisation of supplementation strategy is recommended
- Potential for weight gain as a result of fluid retention
- Contamination
