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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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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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Bicarbonate + Beta-Alanine Supplementation, HIT Exercise Performance and Energy Substrates in 71 Trained Cyclists

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If there's one take-home message from the study at hand, it is: While both SB& BA work, it depends on the sport/exercise test if the effects will be significant. If you've been following my articles at the  SuppVersity  for some time, you will know that I have covered beta-alanine and sodium bicarbonate , two of the few ergogenic supplements for which we have enough evidence to assume that they actually work, extensively in the past. You will yet also remember that the synergistic effects you'd expect to see when you combine intra- (beta alanine) and extra-cellular (sodium bicarbonate) H+ buffers didn't show in every pertinent study in the  SuppVersity  archive. Danaher, et al. (2014) , for example, found no effect of combining both during performance test with fixed intensity and volume, while  Tobias et al. (2013) , whose study tested upper body performance and didn't limit either intensity or volume, did - it almost doubled the total work th...
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Aspartate+NaHCO3 Maintain Muscle Contractility: Plus 14% Rate of Force Development, Minus 37% Ammonia Post HIT

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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 the published "IOC consensus statement: dietary supplements and the high-performance athlete" ( Maughan 2018 ) - a short list in which bicarbonate is listed next to caffeine , creatine , nitrates , and beta-alanine , and a list which doesn't include aspartate as a putative congenial synergist, yet.   Aspartate , a salt or ester of aspartic acid is a nonessential amino acid that has a central role in hepatic glyconeogenesis as it is the substrate to the aspartate aminotransferase  enzyme in the liver , an enzyme of which you know that it is significantly elevated by (intense...
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