You’re gearing up for a troublesome exercise, and as a substitute of grabbing your normal electrolyte drink, you’re reaching for… baking soda? It’d sound like a kitchen hack gone incorrect, however many endurance athletes swear by this family staple for bettering efficiency (and the hydrogel firm Maurten created an costly product round it–extra on that, under). Right here’s what you should know that will help you determine whether or not this concept is half-baked, or if it’s the important thing to your subsequent PB.
The science of sodium bicarbonate
Baking soda, or sodium bicarbonate (“bicarb” for brief), has been studied for its capacity to behave as a buffering agent. Throughout intense train, like a tempo run or hill repeats, your muscular tissues produce lactic acid, which contributes to that dreaded “burn.” As lactic acid builds up, your muscle operate declines. Sodium bicarbonate might help buffer this acid, delaying fatigue and doubtlessly permitting you to maintain your effort for longer intervals. A variety of research present that athletes who devour baking soda earlier than high-intensity efforts could expertise improved efficiency. However can it assist you to on these longer-distance runs? Whereas extra analysis is required, some research recommend that sodium bicarbonate may increase post-exercise restoration, with different analysis suggesting it could assist runners pace up, even after hours of coaching.
Swedish sports activities diet firm Maurten has created a hydrogel system for runners that some athletes, like mountain athlete Kilian Jornet and world 5,000m and 10,000m document holder Joshua Cheptegei, swear by. Runners new to utilizing sodium bicarbonate can regulate the hydrogel and bicarb elements based on their weight and coaching wants.
Do you know?
Supplementation with sodium bicarbonate 1 to three hours earlier than a exercise can improve efficiency throughout high-intensity train lasting between 30 seconds and 12 minutes.
Grgic et al. J Int Soc Sports activities Nutr (2021)
Be taught extra: https://t.co/omtxjearAC#examined pic.twitter.com/zUVbkiej8q
— Study.com (@Examinecom) September 17, 2024
Does it actually work?
Whereas there’s some strong science backing baking soda’s advantages, it’s not preferrred for each runner. A lot of the efficiency beneficial properties have been famous in shorter occasions, sometimes lasting between one to seven minutes of all-out effort. For distance runners, like these coaching for marathons or half-marathons, the affect might not be as pronounced. Nonetheless, for those who’re into observe occasions or HIIT exercises, this kitchen staple might provide you with an easy-on-the-budget increase. The bottom line is correct dosing (round 0.2 to 0.3 grams per kilogram of physique weight) and timing–it must be taken 60 to 90 minutes earlier than your exercise or race.
Watch out for unwanted effects
Earlier than you go dumping a spoonful of baking soda into your water bottle, remember: it comes with potential unwanted effects, the commonest being gastrointestinal misery. Bloating, cramping and even diarrhea are potential, particularly for those who take an excessive amount of or don’t correctly dissolve it in water. If you happen to’re thinking about making an attempt baking soda for a efficiency increase, be sure to try it out throughout coaching earlier than a giant race day, to keep away from any disagreeable surprises mid-run.