tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger26199999tag:blogger.com,1999:blog-4447249123519658347.post-24140950781153485272019-09-28T03:40:00.000+02:002019-09-28T03:44:57.598+02:00Baking Soda Loading Protocol Achieves 30% Higher Bicarb Levels W/ ZERO GI Distress | Plus: Post-Workout NaHCO3 Boosts Acute Recovery & Performance in Boxing
You will be pleased to hear that the 30% increase in serum bicarbonate observed in the loading study was achieved in the absence of gastrointestinal distress in ALL subjects.
Sunday, September 22, 2019, was 'bicarbonate day' in the SuppVersity Facebook News: What does that even mean? Well, the daily 'classics', i.e. links to archived SuppVersity articles, were all about the polyatomic anion Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74837949248142792752018-11-17T12:39:00.001+01:002018-11-17T12:43:56.262+01:00Sodium-/Potassium-Bicarbonate (+Mg, +Ca) Supplement ➡ Improved 6x30m Sprint Time, Lactate, Magnesium & More | Plus: Enterically Coated NaHCO3 Tablets - Where are They?
The stack (ingredients on the right) was ingested twice daily.
It has been a while since the last study on sodium bicarbonate's usefulness has found its way to the SuppVersity.
And, technically speaking, the latest RCT by scientists from the Department of Sports Training at the Jerzy Kukuczka Academy of Physical Education in Katowice, Poland, and colleagues from the Miller School of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34371993373812336762018-08-21T06:43:00.001+02:002018-08-21T06:52:04.920+02:00Aspartate+NaHCO3 Maintain Muscle Contractility: Plus 14% Rate of Force Development, Minus 37% Ammonia Post HIT
The combination of aspartate + bicarbonate may make an involuntary rest phase on the floor of the gym obsolete.
It has been while that sodium bicarbonate, aka NaHCO3, or (pure) baking soda has made the SuppVersity news. The ergogenic aid recently made the TOP-list of "supplements with good to strong evidence of achieving benefits to performance when used in specific scenarios" in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-56953031031432158922018-04-28T13:45:00.000+02:002018-05-03T02:25:58.362+02:00Can ½ of a Teaspoon of Baking Soda Before Each Meal Cure (Auto-)Immune Disease? Or is this Just a Misinterpretation of the Words of an Overzealous Press Release Writer?
The press release that accompanied the publication of a study from the Augusta University seems to promote baking soda as a panacea for every (auto-) immune/inflammation-related disease.
It sounds almost too good what a recently published press-release from the Augusta University claims (read it): "A daily dose of baking soda may help reduce the destructive inflammation of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90930218983293857932018-01-27T10:39:00.000+01:002018-01-27T10:47:42.532+01:00Serial Loading: Stomach NaHCO3 and Benefit from Baking Soda's Performance-Boosting Effect - 3×3g/Meal for 3 Days
You can sure get the cheap stuff from the supermarket, but if you realize it's working for you, buying several kg in bulk costs hardly more than the packets on containers you will find in the baking section of your local grocery store.
For SuppVersity veterans, it's no news that you can take your 0.3-0.5g/kg body weight of baking soda, i.e. NaHCO3 or sodium bicarbonate, spread across three Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62619599120528385312017-06-02T01:17:00.000+02:002017-06-02T01:23:30.090+02:00Post-Workout Bicarbonate (NaHCO3) Buffers Performance Decline on 2nd Bout of Exhaustive Exercise by 62%!
AM/PM cyclists rejoice: Bicarbonate is going to get you back into the saddle.
It sounds only logical that the provision of 0.3g/kg of sodium bicarbonate after a bout of cycling to full exhaustion would increase the blood pH of nine healthy, active males significantly. That it would also boost their performance on a second incremental exercise test, though, was not necessarily to be expected - Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46331269487648613492017-03-23T14:41:00.001+01:002017-03-23T14:44:27.082+01:00Sodium Bicarbonate Doubles Athletes' Anaerobic Running Endurance -- Na-Citrate Works, Too, but is Less Effective
In 1990 Luft et al. were able to show that, unlike regular salt, of sodium bicarbonate does not trigger an increase in blood pressure - the exact opposite is the case, even if you don't sweat like an athlete.
If you follow the news and the SuppVersity Classic posts on the SuppVersity Facebook Page it has probably been only two to three weeks since you've read the last post and/or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42387280911792255872015-12-09T16:18:00.000+01:002015-12-09T16:21:39.853+01:00Creatine and Bicarbonate - A Worthwhile Combination: Supplements Exert Great Individual and Small Combined Effects on HIIT Performance Test in Nine Well-Trained Men
The results of a Wingate test cannot be translated 1:1 to any sports.
You will probably remember my article about the combination of creatine and bicarbonate. Mixing both is basically what the producers of "buffered creatine" supplements do. Albeit with amounts of bicarbonate that may affect the uptake of the latter and offer benefits if you have to load as fast as possible, but won't have Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46797612225228046732015-12-01T16:58:00.000+01:002015-12-02T05:27:39.384+01:00Sodium Bicarbonate a Performance Booster for Only 66% of the Athletes? Study Shows Individual & Variable Responses from Zero to + 30% Increase in Maximal HIIT Workloads
Even though, the study at hand confirms that NaHCO3 doesn't work for everyone previous studies show it's worth trying.
You will probably have asked yourselves, whether I had already forgotten about sodium bicarbonate and the performance enhancing effects of pH buffers, right? No, I didn't, but unfortunately, many researchers have... well, many, but not all researchers. Gabriela FroioAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51443061836361465822015-06-13T19:49:00.000+02:002015-06-13T20:35:52.775+02:00Bicarbonate Strikes Again! Instant 14% HIIT Performance Increase with 0.4g/kg Body Weight in 25 Gelatin Capsules
If you are doing any sport that requires high intensity sprints, bicarbonate supplementation can help you beat your competition on the track, field or wherever.
Ok, I know I may sound like a broken record, but in view of the fact that the supplement industry is only promoting expensive bogus, I won't stop promoting sodium bicarbonate, which is neither expensive nor bogus, as another recently Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8330177530457301102015-05-08T15:34:00.000+02:002015-05-09T09:17:34.671+02:000.3g/kg BW NaHCO3 Power Up Your Most Intense Workouts by Helping You to Maintain Maximal Muscle Activation
Planning to fry your legs? Ingest 0.3g/kg sodium bicarbonate before your workout!
It has long been speculated that the increased concentration of protons /H+) during fatiguing exercise may contribute to increased activation of group III and IV afferents and subsequently reduced central drive. Surprisingly, though, the significance of this process has still to be confirmed in exercising Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63396168572754171902015-03-08T13:15:00.000+01:002015-03-09T10:16:39.792+01:00Sodium Bicarbonate + Caffeine: 2x SuppVersity Suggested Ergogenics Strike Again | HIIT Performance ⇈, Decreased Fatigue ↓ W/ Both Ergogenics - Greater Benefits W/ NaHCO3
Don't worry. The study at hand was not intended to test something that occurs only with arm-cranking. The arm-cranking HIIT regimen was simply used to provide a pre-exhausting exercise stimulus before the subsequent Yo-Yo Test. The idea was to provide a maximal metabolic stimulus and to ramp up the H+ production to a similar extent as high intensity high volume workouts.
It has been a while Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63694458943796857072014-12-17T16:09:00.003+01:002014-12-17T16:14:17.406+01:000.3g/kg Bicarbonate Will Make Trained Cyclists Last 4.5 Min Longer (+9%) During Std. High Intensity Cycling Tests
Don't forget that cyclists are not the only group of athletes who can benefit from bicarbonate supplementation. Strength trainees who spend hours in the gym and train at high intensities will also benefit!
I know that most of you are into resistance not endurance training. So, before I even get into the discussion of the experimental procedures and the results of the latest study from the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81665521072986451252014-10-13T13:15:00.000+02:002014-10-13T14:33:54.904+02:00Sodium Bicarbonate (NaHCO3) Increases PGC1-A & Speeds Up Mitochondrial Adaptation - HIIT + Bicarb = Perfect Match
Study suggests, significant increases in mitochondrial builder PGC1-a with HIIT + bicarbonate
If this is not your first visit to the SuppVersity, I am confident you've read about the ergogenic effects of sodium bicarbonate aka baking soda before. If you haven't here is the short version: Sodium bicarbonate will act as a systemic acid buffer during workouts. That's in contrast to beta-alanine Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71627224057771621872014-09-26T14:10:00.000+02:002016-11-05T05:58:36.387+01:00Creatine + Sodium Bicarbonate: Two New Studies Show You Can Make the Most-Researched Ergogenic Even Better W/ a Few Grams of Baking Soda - Sign + Non-Sign Benefits
The benefits of bicarbonate show on the finish line, not the starting block.
As true students of the SuppVersity you will know that you can "Supercharge Your Creatine W/ Baking Soda" (learn more) and thus build your own "buffered creatine product". What you probably didn't know yet, though, is that there is evidence to prove that the increased stability and bioavailability will actually Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65096733641337294782014-07-23T15:01:00.000+02:002014-07-23T15:10:00.041+02:00Beta Alanine + Bicarbonate = Synergistic Internal + External Muscle H+ Buffer With Disappointing Real-World Benefits
No matter what this study says, I am pretty sure that the combination of bicarbonate + beta alanine would rule for Tour de France cyclists - at least during the dreaded time-trials.
In a recent study researchers from the Victoria University and the Queensland University of Technology observed that the combination of the carnonsine pre-cursor beta alanine and sodium bicarbonate will elevate theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91003600535447076232013-10-23T15:22:00.002+02:002014-07-17T08:27:43.011+02:00Bicarbonate For Strength Athletes: 25g of Baking Soda Up Your Squat (+27%) & Bench Press (+6%) Within 60 Min
NaHCO3 probably won't make the burn go away, but it will help you push though it.... and no(!), you don't have to be afraid to retain water - sodium bicarbonate is actually going to lower aldosterone and is thus - if anything - going to have a diuretic effect (Musabayane. 1991). Calcium loss etc. is nothing you have to be afraid of either (Luft. 1990).
After yesterday's astonishingly popular Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79029360032812606362013-04-24T16:29:00.008+02:002014-07-17T08:27:42.791+02:00Baking Soda & Beta Alanine Synergistically Promote Upper Body Power Output by 14%. Body Part, Dosage or Subject Specificity? What's Behind the Newly Found Synergism?
Finally, beta alanine passes the baton to sodium bicarbonate ;-)
The hypothesis that the combination of an "internal" (as in inside of the cell) and an external H+ buffer would be a perfect match is unquestionably straight forward. What was yet about as straight forward were the results of a study by Ducker et al. you've read about, here at the SuppVersity on March 28, 2013: While the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16763757707495162942013-03-28T15:48:00.001+01:002014-07-17T08:27:41.773+02:00Beta Alanine Thwarts Baking Soda: Increased HIIT Sprint Performance With NaCHO3 - "Very Likely". Individual Effect of Beta Alanine - "Zero". Synergism? Negative.
Does beta alanine hamper instead of improve your sprinting performance?
Did you notice something? Yeah, there have been more news on testosterone boosters as of late than on sodium bicarbonate, here at the SuppVersity. You don't have worry though, I have not been bribed by the supplement industry. The reason that you have not heard about baking soda as of late was merely a pragmatic one: the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42428247612931308692012-09-28T16:53:00.000+02:002016-02-15T04:53:08.178+01:00The Latest on Sodium Bicarbonate: Serial Loading Almost as Effective as Acute Loading + Free of Gastrointestinal Side Effects. Plus: Can You Use Potassium HCO3 Instead?
NaHCO3 loading has been most successful in events lasting from 1 to 7 minutes (Linderman. 1994) - so either track sprints or volume training
Do you remember my last post on sodium bicarbonate and what I said about the SuppVersity being the place, where you would read about the latest studies on the wonders of baking soda, first? Well, at least I have not seen today's SuppVersity news being Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46241525900255221742012-09-05T17:42:00.002+02:002012-09-05T17:44:00.764+02:0022g Baking Soda 60min Before a Old-School 4 x 12RM Leg Workout Allow for a 22 Rep Volume Increase on Hypertrophy Oriented Squat + Leg Press + Leg Extension Quads Routine
Image 1: Squats, 8 x 12, Leg Press 6 x 12, Leg Ext. 6 x 12; that's the Quads routine Serge Nubret trained twice a week in conjunction with chest – it stands out of question that this is the kind of workout that benefits most from an acid buffer like NaHCO(3)!
As a diligent student of the SuppVersity you are no stranger to the ergogenic value of sodium bicarbonate, NaHCO(3) or baking soda, and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90972259809989847132012-04-06T17:29:00.000+02:002015-09-21T04:33:24.895+02:00Supercharging Creatine With Baking Soda: Study Shows Increased Peak Power and Endurance - Plus: How Bicarbonate Could Help You Lose Fat & Build Muscle
The pH of your urine is not a reliable measure of your bodies acid base-status
I have written about the "love affair" of creatine and baking soda before. Once, in the "The Pharmacokinetics of Creatine" series (Part I, Part II), where I outlined how you can "brew" your own KreAlkalyn replacement using creatine and NaHCO3, and another time back in 2010, when I discussed the data from a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87276889508060714252012-02-29T17:59:00.000+01:002012-02-29T17:59:05.748+01:00NaHCO3 HIITs Interval Training: +34% Time to Exhaustion, +91% Total Work & Significantly More Lean Mass With 200mg/kg Baking Soda and High Intensity Interval Training!
Image 1: It is unlikey that you would not benefit from sodium bicarbonate supplementation,... well, unless you are a tinman like The Sprinter by Jessy Meyer ;-)
"Our daily baking soda give us today", ... just in case you are now shaking your head asking yourselves, whether I have a major contract with any sodium bicarbonate manufacturer, let me get this straight: I have not! But the white Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47286813257719898692012-02-20T17:31:00.001+01:002014-07-17T08:27:42.231+02:00Beta Alanine and Baking Soda (NaHCO3), a Synergistic Duo for 4-min All-Out Sprints Even in Highly Trained Athletes?
Image 1: I guess many of the competitive track cyclists will be taking beta alanine either on its own, or as part of one of the thousands of proprietary blends in the squillion ergogenic supps you can chose from at your favorite supplement store. I am yet pretty sure that only very few of them have heard that a much more efficient ergogenic aid may be lying around unnoticed in their kitchen.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53948354042229901972011-11-28T15:33:00.001+01:002015-09-08T04:23:19.058+02:00Baking Soda For Stressed White Blood Cells: 0.3g/kg NaCO3 90min Before an Anaerobic Workout Protect Your Immune Cells From "Stress" and Oxidative Damage
Image 1: Pure baking soda is not (yet?) a staple of the supplemental arsenal of many athletes. The scientific evidence with regard to its immediate ergogenic effects is ambigious and the mere presence of the word "sodium" in "sodium bicarbonate" scares the hack out of those athletes (bodybuilders and figure competitors) who may benefit most from a few grams of this potent alkalizer.
"Sodium"! Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69946646586358660242010-11-04T04:15:00.000+01:002014-07-17T08:27:42.617+02:00Baking Soda for Tennis PlayersRegular visitors of the suppversity might ask themselves "What the hell does the Prof have with his baking soda?" - well, I guess I just like it ;-) Jokes aside, a recent study (Wu. 2010) examining the effect of 0.3 g/kg sodium bicarbonate (=baking soda) before a simulated tennis match confirms that this cheap powder from the kitchen cupboard has its value even for professional athletes:
The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com