Sodium Bicarbonate (Baking Soda) : The Second Line Of Defence On Fatigue

OK, so you might have read my last post on Carnosine and its role in fighting fatigue, Carnosine defends from inside the muscle, whilst our unsung hero Baking Soda works outside of the muscle…in the blood stream. Acidosis is a term describing the elevated acidity of the blood through the increase in hydrogen ions, a bi-product of energy metabolism. An established (but lesser known) way of reducing the acidity of the blood is to start exercise in a relative alkaline state i.e. higher than normal blood pH…known as induced alkalosis. You can achieve this by ingesting approx 0.18-0.3g/kg body weight of Sodium Bicarbonate around 30mins prior to exercise.

NOTE: Exercise caution when trying to manipulate the pH of your body, an over alkaline state can be as equally damaging as an acidic internal environment. Also be aware that sodium bicarbonate can cause gastrointestinal upsets in some people, leading to upset stomachs, diarrhoea, nausea and vomiting. It may not be for everyone therefore exercise caution and start the dose low.

References

Tipton, K, D & Luc van Loon, (2013). Nutritional Coaching Strategy to Modulate Training Efficiency. Nestle Nutrition Institute. Basel: Karger.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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