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Baking Soda Loading Protocol Achieves 30% Higher Bicarb Levels W/ ZERO GI Distress | Plus: Post-Workout NaHCO3 Boosts Acute Recovery & Performance in Boxing

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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 HCO3 . Today's article brings NaHCO3, aka baking soda, back into the limelight - as a  post -workout re-alkalizer that can be used with a newly developed and proven  bicarbonate loading protocol  that will help you avoid diarrhea and work even more efficiently than the classic 0.3-0.5g/kg protocols 😮 Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! BFR-Preconditio- ni...
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Beta-Alanine, Widely Used, but Rarely Tested for Safety!? Individual Studies Find Serum / Muscle Taurine is Reduced by >20%, However the Totality of Evidence Suggests...

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Reductions in muscle and especially serum taurine have indeed also been observed in humans, but the fact that they do not occur in lower dose studies and cannot be observed consistently in studies using higher dosages (6g) suggests that they shouldn't be a problem for the average BA user. Regular SuppVersity  readers will be familiar with the way(s) in which taurine (#TAU) and beta-alanine seem to both complement and antagonize each other. Beta-alanine, in particular, has been found to deplete muscular (and other tissue) taurine stores - a problem, generations of scientists have used to study the ill health effects of taurine-deficiency. While studies have never reported clinical taurine depletion in response to beta-alanine supplements, we have to consider the possibility that ... If it works (no runs + high intensity+volume exercise) bicarbonate is the king of H+buffers: Caffeine + Bicarb Make Champions Bicarb + Asp = Muscle Magic!? NaCHO3 & Leg Days're...
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Sodium-/Potassium-Bicarbonate (+Mg, +Ca) Supplement ➡ Improved 6x30m Sprint Time, Lactate, Magnesium & More | Plus: Enterically Coated NaHCO3 Tablets - Where are They?

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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 Medicine , at the University of Miami is a "bicar-bonate", but not a "sodium bicarbonate" study. How's that? Well, the scientists did exactly what some of you have already suggested: They combined sodium-  and potassium-bicarbonate (the authors write di-carbonate, which is obviously the same) at a dosage of 3g, each, to achieve a balance between the two macro-minerals and topped the bicarbonates up with 1000 mg (600 mg + 400 mg) calcium phosphate and calcium citrate , 1000 mg potassium citrate , and 1000 mg magnesium citrate. Mineral water will contain some K and M...
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Serial Loading: Stomach NaHCO3 and Benefit from Baking Soda's Performance-Boosting Effect - 3×3g/Meal for 3 Days

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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 days before an event and still see enormous benefits. I discussed this strategy and corresponding evidence in form of a study in trained cyclists as early as in 2012 (My, that's more than 5 years ago... reminds me that I have been doing this for quite some time, now ;-). In the meantime, I have repeatedly addressed the performance enhancing (and health) effects of bicarbonate, but ... and that's relevant for those of you who cannot stomach large(r) quantities of baking soda... 99% of the newer studies on performance are conducted with acute sodium bicarbonate dosing in the prev...
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Sodium Bicarbonate + Caffeine: 2x SuppVersity Suggested Ergogenics Strike Again | HIIT Performance ⇈, Decreased Fatigue ↓ W/ Both Ergogenics - Greater Benefits W/ NaHCO3

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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 since the last sodium bicarbonate news on the SuppVersity . Luckily, the bicarbonate-free time is over: Matthaus Marriott, Peter Krustrup, and Magni Mohr published a study on the ergogenic effects of caffeine and sodium bicarbonate supplementation on intermittent exercise performance preceded by intense arm cranking exercise in the Journal of the International Society of Sports Nutrition (Marriott. 2015). As a SuppVersity  reader you will know that NaHCO3 (=sodium bicarbonate) ingested 90–150 min prior exercise has been used as an ergogenic aid for athletic events. In that the benefits dep...
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