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Alkaline Diet - 4-9 Days Suffice to Boost Urinary pH, Boost Time to Exhaustion (21%) + Fat Oxid. During Exercise (10%)

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Many of you may now shake their heads and say: Well I am already eating such a diet... even though, I didn't do it for its alkalizing effects. Good for you! As a SuppVersity  reader you're familiar with the multifaceted benefits of sodium bicarbonate . Evidence that it will improve your performance , even when taken chronically, however, is still lacking. With a recently published study by Susan L. Caciano and colleagues we do yet have more evidence that this could be the case even though, we're not talking about bicarbonate supplementation, technically: In her study, Caciano tried to experimentally confirm the previous cross-sectional findings (Niekamp. 2012) suggesting that even a short term (4-9 days) low-PRAL, i.e. highly alkaline diet, would result in a higher respiratory exchange ratio during maximal exercise as compared to the SAD acidic diet. You can learn more about bicarbonate and pH-buffers at the SuppVersity The Hazards of Acidosis Build Bigger ...
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High Dietary Acid Load Doubles Risk of Type II Diabetes in Lean Individuals! Causative or Corollary? Plus: Are Grains, not Meats the Main Offenders in the Modern Diet?

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If you go for green, you are usually on the safe side of things... ah pHs ;-) You will probably remember the association between higher acid levels (not even out of range), metabolic syndrome, lowered growth hormone release and a plethora of other ill-health effects I already hinted at in "How Could Bicarbonate Help You Lose Fat & Build Muscle" ( read more ). A new study from the Gustave Roussy Institute in France is now the first large scale study to provide relatively conclusive support for the hypothesis that there is a direct relationship between dietary acid load and the risk of cardiometabolic diseases and type II diabetes (Fagherazzi. 2013). Credible evidence from large cohort Fagherazzi et al. analyzed data from 66,486 women who were part of the E3N study (Etude Epidémiologique auprès des femmes de la Mutuelle Générale de l’Education Nationale), a French prospective cohort study of 98,995 female teachers, who were followed for incident diabetes over 14 ...
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Bicarbonate For Strength Athletes: 25g of Baking Soda Up Your Squat (+27%) & Bench Press (+6%) Within 60 Min

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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 excursion into dating sciences , we are back to "normal" or as others would call it "extraordinary", here at the SuppVersity  today ;-) And to make really sure you know that you're right here we're going to get back into the ergogenic groove with one of my personal favorites: Sodium bicarbonate, NaHCO3 or as your granny calls it, baking soda! In the unfortunate case you have no idea, what I am taking about, I'd suggest you briefly go through the previous SuppVersity articles and Facebook posts (e.g. +13% increase the sprinting capacity; sorry for ...
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Supercharging Creatine With Baking Soda: Study Shows Increased Peak Power and Endurance - Plus: How Bicarbonate Could Help You Lose Fat & Build Muscle

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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 dissertation by James J Barber , who had conducted a preliminary investigation into the joint ergogenic effects of N- Amidinosarkosin (creatine) and NaHCO3 (baking soda) on the repeated sprint performance of recreational athletes. You can learn more about beta alanine & bicarbonate at the SuppVersity The Hazards of Acidosis Build Bigger Legs W/ Bicarbonate HIIT it Hard W/ NaCHO3 BA + Bicarb are Synergists Bicarb Buffers Creatine Beta Alanine Fails to HIIT Back The complete results of a follow up investigation by Barber, who now works at...
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Beta Alanine and Baking Soda (NaHCO3), a Synergistic Duo for 4-min All-Out Sprints Even in Highly Trained Athletes?

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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. If you had to compile a list of proven (and I am not talking about the way "proven" is used by the supplement industry!) ergogenic aids and ordered them by the number of publications, carbohydrates (all types) and protein (including BCAAs and EAAs) would be at the top of the list... from then, things get somewhat more complicated, but I would guess that creatine could actually have the potential to make it to the third place - it would by all means be within the top 5. Whether this is true for beta alanine, which probably would be the #4 on the list of an increasing number of physical...
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