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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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Macros & Calories Don't Count? Better Food Choices Make Diet More Than 10x More Effective for PCOS Sufferers

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Normal-weight women can have PCOS, too. Recently, Macruz et al. did DXA scans on young women with PCOS and a normal BMI and found increased truncal and leg fat compared to healthy controls in a similar age (12–39 years) and BMI range (at least 18.5 but below 25 | Macruz. 2017). More evidence that weight alone doesn't explain PCOS. PCOS is by no means an issue only obese women suffer from. Yes, obesity is  and will always be  the #1 risk factor for developing the polycystic ovarian syndrome (PCOS = a condition in which a woman's levels of the sex hormones estrogen and progesterone are out of balance; this leads to the growth of ovarian cysts (benign masses on the ovaries); PCOS can cause problems with a women's menstrual cycle, fertility, cardiac function, and appearance), but eventually it seems as if both occurred in response to the same hitherto not fully elucidated triggers. In that, it is unquestionable that a woman's diet plays a minor part in the dev...
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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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The Latest Gut Microbiome Modulators: Beneficial Effects of Cacao, Negative Effects of Acidic Water and Preliminary Evidence of the Negative Impact of Gluten & Whole Grains

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Pancakes al cacao & your gut: Bad grains and good cacao? There is an increasing amount of interesting scientific publications on the role of the gut microbiome in health and disease. Unfortunately, the evidence on what exactly influences the number and types of bacteria in our gut in a beneficial way and even what exactly a "beneficial way" actually is, is yet largely unknown. In today's installment of the SuppVersity Short News , I am going to take a closer look at a selection of recent studies that may shed at least some light at the previously mentioned questions. You can learn more about the gut & your health at the SuppVersity Bugs Dictate What You Crave Sweeteners & Your Gut Foods, Not Ma- cros for the Gut Lactulose For Gut & Health Probiotics Don't Cut Body Fat The Macrobiotic MaPi2.0 Diet Cacao as a gut microbiome modulator - The first study we're going to look at deals with cacao. Cacao and its effect on th...
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Beta Alanine + Bicarbonate = Synergistic Internal + External Muscle H+ Buffer With Disappointing Real-World Benefits

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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 the buffering potential of skeletal muscle in eight apparently healthy, recreationally active men (26.2 ± 1.9 year; 79.8 ± 2.11 kg; 179.0 ± 2.2 cm; VO2peak 51.0 ± 2.5 ml/kg/min) by increasing muscle carnosine and blood bicarbonate levels, respectively. So much for the good news, the bad news however is that the performance increases on a repeated sprint test were non-signficant and the expected additive effects of beta alanine and baking soda (sodium bicarbonate) during a 110% cycling capacity test were non-existing. You can learn more about beta alanine & bicarbonate at the SuppVersit...
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