Should I take bicarb as a cyclist to support my performance?
Yes, you can consider bicarb supplements to enhance short, high-intensity performance, such as repeated sprints lasting 30 seconds to around 4 minutes. However, it's important to be mindful of potential negative side effects. Remember: start with well-balanced diet as your primary strategy to optimize overall performance, before considering supplements.
Why can taking bicarb support my performance?
Bicarb is one of the buffers that is naturally present in our blood and ensures that the pH of our blood remains within the good range. Adding extra bicarb via a supplement increases the buffer capacity of our blood. During high-intensity efforts, when lactate/lactic acid is produced, the blood will get more acids. Having extra buffer capacity available to counteract this and can therefore improve short, high-intensity types of performance, like repeated sprints/efforts from 30 seconds till around 4 minutes.
How do I get my bicarb intake on point?
Sodium bicarbonate is a product that is used in many households, as baking soda. However with the aim to boost performance, opt for supplementing bicarb capsules or a specific designed bicarb product (e.g. Maurten) instead of simply dissolving sodium bicarbonate powder (baking soda) in water, to reduce the salty taste and the risk for GI issues. When using capsules, use the following approach:
- Timing: Aim to have your bicarb supplement about 2 hours before the start of the (high-intensity part of) exercise.
- Amount: Take 0,3g of sodium bicarbonate per kilogram of bodyweight (f.e. 21g for a 70kg person). Always drink a lot of water together with the supplement.
It's good to keep the potential side-effects of bicarb in mind. As bicarb (a base) needs to be bound to a salt, the actual supplement is sodium bicarbonate. The relatively large amount of sodium might cause gastrointestinal issues, like a bloated feeling or worse. Therefore, it’s good to practice the use of bicarbonate really well in training before implementing it in a race. Furthermore, the intake of sodium will increase fluid retention, causing an increased weight during the day/the next morning.
Use The FoodCoach App to structure your training and receive customized nutrient recommendations. Use bicarb supplements cautiously alongside the personalized nutrition plan. As with any supplement, for issue solving please consult a FoodCoach expert for further guidance.
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Definitions
- - Bicarb: Refers to sodium bicarbonate, a chemical compound commonly known as baking soda. Sodium bicarbonate has been studied for its potential performance-enhancing effects, especially in activities that involve high-intensity, short-duration efforts.
- - Buffer: Refers to a substance or system that helps to maintain a stable pH level by resisting changes in acidity or alkalinity.
- - pH: a measure of the acidity or alkalinity of a solution. It is expressed on a scale ranging from 0 to 14, where 7 is considered neutral.
- - Lactate/lactic acid: a chemical compound that plays a role in various biological processes, particularly in energy metabolism. It is produced in the body during the breakdown of glucose in the absence of sufficient oxygen, a process known as anaerobic metabolism.
- - More acidic: refers to a decrease in the blood's pH. Lactic acid is often associated with this increase in acidity, particularly during high-intensity exercise, since the production of lactic acid can lead to an increase in hydrogen ions. The accumulation of these hydrogen ions contributes to the acidity of the muscle environment.
- - GI Issues: Gastrointestinal issues, referring to problems that affect the gastrointestinal (GI) tract. GI issues can encompass a wide range of conditions and symptoms, affecting various parts of the digestive system.
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