You’re gearing up for a tricky exercise, and as a substitute of grabbing your common electrolyte drink, you’re reaching for… baking soda? It would sound like a kitchen hack gone improper, however many endurance athletes swear by this family staple for enhancing efficiency (and the hydrogel firm Maurten created an costly product round it–extra on that, beneath). Right here’s what it’s worthwhile to know that will help you resolve whether or not this concept is half-baked, or if it’s the important thing to your subsequent PB.
The science of sodium bicarbonate
Baking soda, or sodium bicarbonate (“bicarb” for brief), has been studied for its skill to behave as a buffering agent. Throughout intense train, like a tempo run or hill repeats, your muscle mass produce lactic acid, which contributes to that dreaded “burn.” As lactic acid builds up, your muscle operate declines. Sodium bicarbonate may also help buffer this acid, delaying fatigue and doubtlessly permitting you to maintain your effort for longer intervals. A variety of research present that athletes who eat baking soda earlier than high-intensity efforts might expertise improved efficiency. However can it provide help to on these longer-distance runs? Whereas extra analysis is required, some research counsel that sodium bicarbonate would possibly enhance post-exercise restoration, with different analysis suggesting it might assist runners pace up, even after hours of coaching.
Swedish sports activities vitamin firm Maurten has created a hydrogel method for runners that some athletes, like mountain athlete Kilian Jornet and world 5,000m and 10,000m report holder Joshua Cheptegei, swear by. Runners new to utilizing sodium bicarbonate can modify the hydrogel and bicarb elements in accordance with their weight and coaching wants.
Do you know?
Supplementation with sodium bicarbonate 1 to three hours earlier than a exercise can improve efficiency throughout high-intensity train lasting between 30 seconds and 12 minutes.
Grgic et al. J Int Soc Sports activities Nutr (2021)
Study extra: https://t.co/omtxjearAC#examined pic.twitter.com/zUVbkiej8q
— Study.com (@Examinecom) September 17, 2024
Does it actually work?
Whereas there’s some strong science backing baking soda’s advantages, it’s not best for each runner. Many of the efficiency positive factors have been famous in shorter occasions, usually lasting between one to seven minutes of all-out effort. For distance runners, like these coaching for marathons or half-marathons, the impression is probably not as pronounced. Nevertheless, in case you’re into observe occasions or HIIT exercises, this kitchen staple may offer you an easy-on-the-budget enhance. The bottom line is correct dosing (round 0.2 to 0.3 grams per kilogram of physique weight) and timing–it ought to be taken 60 to 90 minutes earlier than your exercise or race.
Watch out for uncomfortable side effects
Earlier than you go dumping a spoonful of baking soda into your water bottle, bear in mind: it comes with potential uncomfortable side effects, the commonest being gastrointestinal misery. Bloating, cramping and even diarrhea are doable, particularly in case you take an excessive amount of or don’t correctly dissolve it in water. In the event you’re keen on making an attempt baking soda for a efficiency enhance, be certain to try it out throughout coaching earlier than an enormous race day, to keep away from any disagreeable surprises mid-run.
