Sodium bicarbonate intake improves high-intensity intermittent exercise performance in trained young men (original) (raw)
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Motriz: Revista de Educação Física, 2020
The aim was to evaluate the effect of sodium bicarbonate supplementation (NaHCO 3) in repetition performance, perceived exertion and blood lactate concentration. Methods: Fourteen trained men (25.14 ± 3.5 years; 85.83 ± 10.18 kg; 1.78 ± 0.06 m; 26.88 ± 3.17 kg/m 2) realized two upper-body resistance exercise sessions consisting of 15-RM load and 1 minute of the interval, combining bicarbonate supplementation (BS) or Placebo conditions. Results: After the ANOVA analysis, no difference was found on the total number of repetitions during the session on both BS and Placebo condition (p = 0.11). However, a greater number of total of repetitions on the machine chest fly exercise for BS vs. Placebo condition (p = 0.04) was observed. The perceived exertion increased regardless of the supplementation condition (p < 0.0001). Additionally, for the blood lactate was observed significant increases in BS vs. Placebo condition in the post verification (p = 0.013), corroborated for a bigger area under the curve (AUC) on the BS compared to Placebo (p = 0.026) condition. Conclusion: In conclusion, sodium bicarbonate supplementation was not able to improve performance during a resistance exercise session, except for the single-joint exercise performed with high values of perceived exertion, not altering the perceived exertion, and blood lactate between protocols.
Effects of Sodium Bicarbonate Ingestion on Prolonged Intermittent Exercise
Medicine & Science in Sports & Exercise, 2003
The aim of this study was to determine the effects of sodium bicarbonate ingestion on prolonged intermittent exercise and performance. Methods: Eight healthy male subjects (mean Ϯ SD: age 25.4 Ϯ 6.4 yr, mass 70.9 Ϯ 5.1 kg, height 179 Ϯ 7 cm, V O 2max 4.21 Ϯ 0.51 L•min Ϫ1) volunteered for the study, which had received ethical approval. Subjects undertook two 30-min intermittent cycling trials (repeated 3-min blocks; 90 s at 40% V O 2max , 60 s at 60% V O 2max , 14-s maximal sprint, 16-s rest) after ingestion of either sodium bicarbonate (NaHCO 3 ; 0.3 g•kg Ϫ1) or sodium chloride (NaCl; 0.045 g•kg Ϫ1). Expired air, blood lactate (BLa), bicarbonate (HCO 3 Ϫ), and pH were measured at rest, 30 and 60 min postingestion, and during the 40% V O 2max component of exercise (4, 10, 16, and 29 min). Results: After ingestion, pH increased from rest to 7.46 Ϯ 0.03 and 7.40 Ϯ 0.01 for NaHCO 3 and NaCl, respectively (main effect for time and trial; P Ͻ 0.05). Values decreased at 15 min of exercise to 7.30 Ϯ 0.07 and 7.21 Ϯ 0.06, respectively, remaining at similar levels until the end of exercise. BLa peaked at 15 min (12.03 Ϯ 4.31 and 10.00 Ϯ 2.58 mmol•L Ϫ1 , for NaHCO 3 and NaCl, respectively; P Ͼ 0.05) remaining elevated until the end of exercise (P Ͻ 0.05). Peak power expressed relative to sprint 1 demonstrated a significant main effect between trials (P Ͻ 0.05). Sprint 2 increased by 11.5 Ϯ 5% and 1.8 Ϯ 9.5% for NaHCO 3 and NaCl, respectively. During NaHCO 3 , sprint 8 remained similar to sprint 1 (0.2 Ϯ 17%), whereas a decrease was observed during NaCl (Ϫ10.0 Ϯ 16.0%). Conclusion: The results of this study suggest that ingestion of NaHCO 3 improves sprint performance during prolonged intermittent cycling.
PLoS ONE, 2014
Background: While the ergogenic effect of sodium bicarbonate (BICA) on shortterm, sprint-type performance has been repeatedly demonstrated, little is known about its effectiveness during prolonged high-intensity exercise in well-trained athletes. Therefore, this study aims to examine the influence of BICA on performance during exhaustive, high-intensity endurance cycling. Methods: This was a single-center, double-blind, randomized, placebo-controlled cross-over study. Twenty-one well-trained cyclists (mean ¡ SD: age 24¡8 y, BMI 21.3¡1.7, VO 2peak 67.3¡9.8 ml?kg 21 ?min 21 ) were randomly allocated to sequences of following interventions: oral ingestion of 0.3 g?kg 21 BICA or 4 g of sodium chloride (placebo), respectively. One h after ingestion subjects exercised for 30 min at 95% of the individual anaerobic threshold (IAT) followed by 110% IAT until exhaustion. Prior to these constant load tests stepwise incremental exercise tests were conducted under both conditions to determine IAT and VO 2peak . Analysis of blood gas parameters, blood lactate (BLa) and gas exchange measurements were conducted before, during and after the tests. The main outcome measure was the time to exhaustion in the constant load test. Results: Cycling time to exhaustion was improved (p,0.05) under BICA (49.5¡11.5 min) compared with placebo (45.0¡9.5 min). No differences in maximal or sub-maximal measures of performance were observed during stepwise incremental tests. BICA ingestion resulted in an increased pH, bicarbonate concentration and BLa before, throughout and after both exercise testing modes. Conclusion: The results suggest that ingestion of BICA may improve prolonged, high-intensity cycling performance.
International journal of sport nutrition and exercise metabolism, 2017
This study evaluated the ingestion of sodium bicarbonate (NaHCO3) on post-exercise acid-base balance recovery kinetics and subsequent high-intensity cycling time to exhaustion. In a counterbalanced, crossover design, nine healthy and active males (age: 23±2 years, height: 179±5 cm, body mass: 74±9 kg, peak mean minute power (WPEAK) 256±45 W, peak oxygen uptake (V̇O2PEAK) 46±8 ml.kg(-1).min(-1)) performed a graded incremental exercise test, two familiarisation and two experimental trials. Experimental trials consisted of cycling to volitional exhaustion (TLIM1) at 100% WPEAK on two occasions (TLIM1 and TLIM2) interspersed by a 90 min passive recovery period. Using a double blind approach, 30 min into a 90 min recovery period participants ingested either 0.3 g.kg(-1) body mass sodium bicarbonate (NaHCO3) or a placebo (PLA) containing 0.1 g.kg(-1) body mass sodium chloride (NaCl) mixed with 4 ml.kg(-1) tap water and 1 ml.kg(-1) orange squash. The mean differences between TLIM2 and TLIM...
Journal of the International Society of Sports Nutrition, 2021
Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official Position of the Society: 1. Supplementation with sodium bicarbonate (doses from 0.2 to 0.5 g/kg) improves performance in muscular endurance activities, various combat sports, including boxing, judo, karate, taekwondo, and wrestling, and in high-intensity cycling, running, swimming, and rowing. The ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min. 2. Sodium bicarbonate improves performance in single-and multiple-bout exercise. 3. Sodium bicarbonate improves exercise performance in both men and women. 4. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in singledose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side-effects. 5. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition. 6. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols is generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side-effects on the day of competition.
Effect of sodium bicarbonate administration on metabolic responses to maximal exercise
Equine Veterinary Journal, 2002
SummaryAdministration of bicarbonate has been shown to cause metabolic alkalosis both in man and in horses and is, therefore, thought to increase the buffering capacity of the body and thereby delay the onset of fatigue. However, results regarding the influence of sodium bicarbonate loading on performance both in human athletes and in horses are conflicting. The aim of this study was, therefore, to investigate the metabolic response to a standardised treadmill exercise test to fatigue, in horses given bicarbonate (0.6 g/kg bwt), in comparison to horses given placebo (water). Five Standardbred trotters performed the test on 2 occasions. Venous blood samples were collected before and after administration of test substance, during exercise and during recovery. Muscle biopsy specimens were taken at rest, postexercise and at 15 min of recovery. The increases in pH and concentration of bicarbonate in the blood and the shift seen in base excess showed that the administration of sodium bica...
Montenegrin Journal of Sports Science and Medicine, 2021
The present study was designed to determine the acute effect of sodium bicarbonate (NaHCO3) on the number of sprint repetitions during sprint high-intensity intermittent testing. In addition, blood biochemical (pH, HCO3-, and lactate) responses measured in three occasions were investigated. Thirteen male well-trained sprinters (24.65±3.44 yrs) performed two consecutive trials (7 days apart). Athletes were assigned randomly either to ingest a single dose of NaHCO3 (0.3 g/kg) 1 h prior to exercise or placebo using a double-blind crossover design. The intermittent sprint test consisted of 60 s treadmill sprints (90% of maximal work done) and 30-s recovery repeated intermittently until volitional exhaustion. Blood samples were collected from all athletes before exercise, after 1 h of dose intake, and after exercise in each trial. Paired sample t-testing showed that athletes complete significantly more sprint repetitions (p=0.036) during the intermittent sprint test with NaHCO3 (6.846±3....
Journal of Applied Physiology, 2007
Zeitoun M, Brooks GA. Retention of intravenously infused [ 13 C]bicarbonate is transiently increased during recovery from hard exercise. The effects of exercise on energy substrate metabolism persist into the postexercise recovery period. We sought to derive bicarbonate retention factors (k) to correct for carbon tracer oxidized, but retained from pulmonary excretion before, during, and after exercise. Ten men and nine women received a primed-continuous infusion of [ 13 C]bicarbonate (sodium salt) under three different conditions: 1) before, during, and 3 h after 90 min of exercise at 45% peak oxygen consumption (V O2peak); 2) before, during, and 3 h after 60 min of exercise at 65% V O2peak; and 3) during a time-matched resting control trial, with breath samples collected for determination of 13 CO2 excretion rates. Throughout the resting control trial, k was stable and averaged 0.83 in men and women. During exercise, average k in men was 0.93 at 45% V O2peak and 0.94 at 65% V O2peak, and in women k was 0.91 at 45% V O2peak and 0.92 at 65% V O2peak, with no significant differences between intensities or sexes. After exercise at 45% V O2peak, k returned rapidly to control values in men and women, but following exercise at 65% V O2peak, k was significantly less than control at 30 and 60 min postexercise in men (0.74 and 0.72, respectively, P Ͻ 0.05) and women (0.75 and 0.76, respectively, P Ͻ 0.05) with no significant postexercise differences between men and women. We conclude that bicarbonate/CO2 retention is transiently increased in men and women for the first hour of postexercise recovery following endurance exercise bouts of hard but not moderate intensity.
Medicine and Science in Sports and Exercise, 2009
Siegler, JC, Midgley, AW, Polman, RCJ, and Lever, R. Effects of various sodium bicarbonate loading protocols on the timedependent extracellular buffering profile. J Strength Cond Res 23(x): 000-000, 2009-Although much research has investigated the types of exercise that are enhanced with sodium bicarbonate (NaHCO 3 ) ingestion, to date, there has been limited research on the dosage and timing of ingestion that optimizes the associated ergogenic effects. This study investigated the effects of various NaHCO 3 loading protocols on the time-dependent blood-buffering profile. Eight male volunteers (age, 22.4 6 5.7 yr; height, 179.8 6 9.6 cm, body mass, 76.3 6 14.1 kg) completed Part A, measures of alkalosis throughout 120 minutes after ingestion of various single NaHCO 3 dosages (0.3 gÁkg 21 , 0.2 gÁkg 21 , 0.1 gÁkg 21 , and placebo); and Part B, similar profiles after alternative NaHCO 3 loading protocols (single morning dosage [SMD], single evening dosage [SED], and dosages ingested on 3 consecutive evenings [CED]). Results from Part A are as follows. Blood buffering in the 0.1 gÁkg 21 condition was significantly lower than the 0.2 gÁkg 21 and 0.3 gÁkg 21 conditions (p , 0.002), but there was no significant differences between the 0.2 gÁkg 21 and 0.3 gÁkg 21 conditions (p = 0.34). Although the blood buffering was relatively constant in the 0.1 and 0.2 conditions, it was significantly higher at 60 minutes than at 100 minutes and 120 minutes in the 0.3 gÁkg 21 condition (p , 0.05). Results from Part B are as follows. Blood buffering for SMD was significantly higher than for SED and CED (p , 0.05). Blood buffering in the SMD condition was significantly lower at 17:00 hours than at 11:00 hours (p = 0.007). The single 0.2 and 0.3 gÁkg 21 NaHCO 3 dosages appeared to be the most effective for increasing blood-buffering capacity. The 0.2 gÁkg 21 dosage is best ingested 40 to 50 minutes before exercise and the 0.3 gÁkg 21 dosage 60 minutes before exercise.