Sodium bicarbonate ingestion improves performance in interval swimming (original) (raw)
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Sodium Bicarbonate Ingestion and Repeated Swim Sprint Performance
Journal of Strength and Conditioning Research, 2010
Siegler, JC and Gleadall-Siddall, D0. Sodium bicarbonate ingestion and repeated swim sprint performance. J Strength Cond Res 24(11): 3105-3111, 2010-The purpose of the present investigation was to observe the ergogenic potential of 0.3 gÁkg 21 of sodium bicarbonate (NaHCO 3 ) in competitive, nonelite swimmers using a repeated swim sprint design that eliminated the technical component of turning. Six male (181.2 6 7.2 cm; 80.3 6 11.9 kg; 50.8 6 5.5 mlÁkg 21 Ámin 21 _ VO 2 max) and 8 female (168.8 6 5.6 cm; 75.3 6 10.1 kg; 38.8 6 2.6 mlÁkg 21 Ámin 21 _ VO 2 max) swimmers completed 2 trial conditions (NaHCO 3 [BICARB] and NaCl placebo [PLAC]) implemented in a randomized (counterbalanced), single blind manner, each separated by 1 week. Swimmers were paired according to ability and completed 8, 25-m front crawl maximal effort sprints each separated by 5 seconds. Blood acid-base status was assessed preingestion, pre, and postswim via capillary finger sticks, and total swim time was calculated as a performance measure. Total swim time was significantly decreased in the BICARB compared to PLAC condition (p = 0.04), with the BICARB condition resulting in a 2% decrease in total swim time compared to the PLAC condition (159.4 6 25.4 vs. 163.2 6 25.6 seconds; mean difference = 4.4 seconds; 95% confidence interval = 8.7-0.1). Blood analysis revealed significantly elevated blood buffering potential preswim (pH: BICARB = 7.48 6 0.01, PLAC = 7.41 6 0.01) along with a significant decrease in extracellular K + (BICARB = 4.0 6 0.1 mmolÁL 21 , PLAC = 4.6 6 0.1 mmolÁL 21 ). The findings suggest that 0.3 gÁkg 21 NaHCO 3 ingested 2.5 hours before exercise enhances the blood buffering potential and may positively influence swim performance.
Acute and chronic loading of sodium bicarbonate in highly trained swimmers
European Journal of Applied Physiology, 2012
In the present study, 200-m swim time in highly trained male swimmers was measured on two consecutive days (Trial 1 and Trial 2) and under three conditions [(1) acute loading, AcL; (2) chronic loading, ChL; (3) Placebo, PLA]. No sodium bicarbonate (NaHCO 3 ) was administered between Trial 1 and Trial 2 under each condition. Blood lactate concentration ([La ¡ ]), base excess of extracellular Xuid (BE ecf ), plasma bicarbonate concentration ([HCO 3 ¡ ]) and pH were determined before and after capsule administration as well as at 0, 3, 5, 15 and 30 min after each 200-m swim trial. Swim time was not diVerent among AcL, ChL or PLA for Trial 1 or 2 and we observed no change in 200-m swim time from Trial 1 to 2 under any condition (F = 0.48, P = 0.80). [HCO 3 ¡
Sodium bicarbonate improves swimming performance
International journal of sports medicine, 2008
Sodium bicarbonate ingestion has been shown to improve performance in single-bout, high intensity events, probably due to an increase in buffering capacity, but its influence on single-bout swimming performance has not been investigated. The effects of sodium bicarbonate supplementation on 200 m freestyle swimming performance were investigated in elite male competitors. Following a randomised, double blind counterbalanced design, 9 swimmers completed maximal effort swims on 3 separate occasions: a control trial (C); after ingestion of sodium bicarbonate (SB: NaHCO3 300 mg . kg (-1) body mass); and after ingestion of a placebo (P: CaCO3 200 mg . kg (-1) body mass). The SB and P agents were packed in gelatine capsules and ingested 90 - 60 min prior to each 200 m swim. Mean 200 m performance times were significantly faster for SB than C or P (1 : 52.2 +/- 4.7; 1 : 53.7 +/- 3.8; 1 : 54.0 +/- 3.6 min : ss; p < 0.05). Base excess, pH and blood bicarbonate were all elevated pre-exercise...
Effects of sodium bicarbonate ingestion on swim performance in youth athletes
2000
The purpose of this study was to evaluate the effect of oral administration of sodium bicarbonate (300 mg·kg-1 b.w.) on swim performance in competitive, (training experience of 6.6±0.6 years) youth, (15.1±0.6 years) male swimmers. The subjects completed a test trial, in a double blind fashion, on separate days, consisting of 4 x 50m front crawl swims with a 1 minute
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.
The effects of chronic sodium bicarbonate ingestion and interval training in highly trained rowers
International journal of sport nutrition and exercise metabolism, 2013
Recent research has reported performance improvements after chronic NaHCO3 ingestion in conjunction with high-intensity interval training (HIT) in moderately trained athletes. The purpose of the current study was to determine the effects of altering plasma H+ concentration during HIT through NaHCO3 ingestion over 4 wk (2 HIT sessions/wk) in 12 Australian representative rowers (M ± SD; age 22 ± 3 yr, mass 76.4 ± 4.2 kg, VO(2peak) 65.50 ± 2.74 ml · kg(-1) · min(-1)). Baseline testing included a 2,000-m time trial and an incremental exercise test. After baseline testing, rowers were allocated to either a chronic NaHCO3 (ALK) or placebo (PLA) group. Starting 90 min before each HIT session, subjects ingested a 0.3-g/kg body mass dose of NaHCO3 or a placebo substance. Fingertip blood samples were taken throughout the study to analyze bicarbonate and pH levels. The ALK group did not produce any additional improvements in 2,000-m rowing performance time compared with PLA (p > .05). Magni...
2021
The timing of sodium bicarbonate (NaHCO3) supplementation has been suggested to be most optimal when coincided with a personal time that bicarbonate (HCO3–) or pH peaks in the blood following ingestion. However, the ergogenic mechanisms supporting this ingestion strategy are strongly contested. It is therefore plausible that NaHCO3 may be ergogenic by causing beneficial shifts in the strong ion difference (SID), though the time course of this blood acid base balance variable is yet to be investigated. Twelve highly trained, adolescent swimmers (age: 15.9 ± 1.0 years, body mass: 65.3 ± 9.6 kg) consumed their typical pre-competition nutrition 1–3 hours before ingesting 0.3 g∙kg BM-1 NaHCO3 in gelatine capsules. Capillary blood samples were then taken during seated rest on nine occasions (0, 60, 75, 90, 105, 120, 135, 150, 165 min post-ingestion) to identify the time course changes in HCO3–, pH, and the SID. No significant differences were found in the time to peak of each blood measur...
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 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.