Caffeine & Bicarbonate - Individuality is Key: Using Supps That Work for You Make a >90% Performance Difference
|Right vs. wrong supps can make a victory or defeat difference of >90%.|
In a counterbalanced, crossover design, 13 healthy, noncycling trained males (age: 21 ± 3 years, height: 178 ± 6 cm, body mass: 76 ± 12 kg, peak power output (Wpeak): 230 ± 34 W, peak oxygen uptake: 46 ± 8 mL·kg−1·min−1) performed a graded incremental exercise test, 2 familiarisation trials, and 4 experimental trials.
Trials consisted of cycling to volitional exhaustion at 100% W peak (TLIM) 60 min after ingesting a solution containing either
- 0.3 g·kg−1 body mass sodium bicarbonate (BIC),
- 5 mg·kg−1 body mass caffeine plus 0.1 g/kg body mass sodium chloride (CAF),
- 0.3 g·kg−1 body mass sodium bicarbonate plus 5 mg/kg body mass caffeine (BIC-CAF), or
- 0.1 g·kg−1 body mass sodium chloride (PLA).
|Figure 1: Tabular overview of the rate of perceived exertion (RPE_L = legs, RPE_O = overall cardiovascular strain | left) and blood pH over time (right) during the four trials (Higgins. 2016).|
Another new study supports lower dose (0.3g/kg) bicarbonate for resistance training: The study was conducted by a Bachelor student from the University of Tempa. The purpose of the study was to investigate whether the ingestion of sodium bicarbonate (SB) pre-exercise improved athletic performance during resistance training (RT) and reduced fatigue in male college students. In the study, ,ale college students performed 1RM and endurance tests before their own individualized RT program 4 times a week during the 4 week study. The SB group produced higher increases in mean weight used in each of the 1RM tests (P < 0.05) compared to the placebo group. The SB group also produced a higher amount of repetitions in the IDP, LP, and LPD endurance tests (P < 0.05). There was a significant difference in each self-report scale (P < 0.05) between the SB group and the placebo group. "These findings suggest that the supplementation of SB prior to RT in college male students could enhance performance," (Indorato. 2016) the author concludes.The effect on TLIM (time to volitional exhaustion) was unfortunately less obvious - for all three active treatments, by the way. When all subjects were considered, ...
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- there were no differences between PLA and BIC (P = 0.196; r = 0.4) or between CAF and BIC-CAF (P = 0.753; r = 0.1), and
- there was no effect whatsoever on the rate of perceived exertion (RPE | Figure 1, left).
|Figure 2: Mean +/- SD (left) and individual (right) response to the treatments (Higgins. 2016).|
- Higgins, et al. "Evaluating the effects of caffeine and sodium bicarbonate, ingested individually or in combination, and a taste-matched placebo on high-intensity cycling capacity in healthy males." Appl. Physiol. Nutr. Metab. (2016).
- Indorato, Daniel. "Enhanced Resistance Training Performance via the Neutralization of Lactic Acid with Sodium Bicarbonate." Student Pulse 8.03 (2016).