The benefits of baking soda start at high intensity aerobic exercise, and end right where your willpower ends ;-)
That baking soda can be an effective ergogenic aid, especially when it comes to high volume workouts has actually long been established. Still many, if not most of the trials involved sprinters or cyclists performing HIIT-esque protocols on the track or cycle ergometer (e.g. 11.5% increase in sprint performance in Price. 2003), whereas researchers such as Portington et al. or Webster et al. totally missed the boat or, I should say, what it means to train, when they had their study participants perform laughable 5 sets of leg presses and measured nothing but a (yet significant) difference in blood pH in response to pre-supplementation (105 min before the test) with sodium bicarbonate (Webster, 1993; Portington. 1998).
|Figure 1: Overview of the experimental protocol that was used in the study (based on Carr. 2012)|
|Figure 2: Lactate, pH, ratio of hydrogen carbonate ions to NaHCO(3) and base excess in blood after, as well as number of total reps performed during the leg workout (data adapted from Carr. 2012)|
"But isn't the increase in lactate a bad thing?"
"Lactate...?" I knew this would be your next question. I mean it is already hard enough to believe that anything that has the word "sodium" (by the way you Americans are the only ones who don't get that this ought to be "natrium" and not "sodium" ;-) in its name is not per se bad for you, and now the guys in the baking soda group had higher lactate levels!
|Image 2: "Cholesterol is the devil and sodium is his little brother!" Everyone who still believes everything the medical orthodoxy says, please raise your hands!|
"So lactate is a bonus... really?"
In view of the fact that Carr et al. arrive at the exact same conclusion, before they state that the "ergogenic efficacy" of sodium bicarbonate during "hypertrophy-type resistance exercise" would "warrant further investigation into chronic training applications" (Carr. 2012), we can expect to see a future trial investigating exactly that: How much more will you gain if you repeat this practice for 6-8 weeks? ... I guess, I don't have to tell you that the SuppVersity is going to be the place, where you are going to read about the results of that study, first!
- Carr BM, Webster MJ, Boyd JC, Hudson GM, Scheett TP. Sodium bicarbonate supplementation improves hypertrophy-type resistance exercise performance. Eur J Appl Physiol. 2012 Sep 4.
- Lakhanisky T. Sodium Bicarbonate. OECD SIDS. UNEP Publications. 2002.
- Luger A, Watschinger B, Deuster P, Svoboda T, Clodi M, Chrousos GP. Plasma growth hormone and prolactin responses to graded levels of acute exercise and to a lactate infusion. Neuroendocrinology. 1992 Jul;56(1):112-7.
- Luft FC, Zemel MB, Sowers JA, Fineberg NS, Weinberger MH. Sodium bicarbonate and sodium chloride: effects on blood pressure and electrolyte homeostasis in normal and hypertensive man. J Hypertens. 1990 Jul;8(7):663-70.
- Pellerin, L., Bouzier- Sore, A.-K., Aubert, A., Serres, S., Merle, M., Costalat, R. & Magistretti, P. 2007. Activity-dependent regulation of energy metabolism by astrocytes: an update. Glia 55, 1251–1262.
- Price M, Moss P, Rance S. Effects of sodium bicarbonate ingestion on prolonged intermittent exercise. Med Sci Sports Exerc. 2003 Aug;35(8):1303-8.
- Portington KJ, Pascoe DD, Webster MJ, Anderson LH, Rutland RR, Gladden LB. Effect of induced alkalosis on exhaustive leg press performance. Med Sci Sports Exerc. 1998 Apr;30(4):523-8.
- Schmidlin O, Tanaka M, Sebastian A, Morris RC Jr. Selective chloride loading is pressor in the stroke-prone spontaneously hypertensive rat despite hydrochlorothiazide-induced natriuresis. J Hypertens. 2010 Jan;28(1):87-94.
- Van Hall G. Lactate as a fuel for mitochondrial respiration. Acta Physiol Scand. 2000 Apr;168(4):643-56.