Did you know that bicarbonate can increase athletic performance?

The benefits of bicarbonate are shown above all in those high intensity and short duration tests such as 400-800-meter sprints, long-duration sprints in swimmers, canoeists, rowers, cyclists, and team sports that involve repeated bouts of high-intensity activity. It is precisely the disciplines in which it is produced increased accumulation of lactic acid in muscle tissue.

Sodium bicarbonate is the alkalizing agent par excellence. Compensate for hyperacidity by raising pH of blood and muscles and this allows that during training it does not decrease so much and does not increase acidity, which can contribute very favorably to maintaining the initial rhythm of effort for a longer time.

What dosage is recommended?

The recommended dose is 200-300 mg per kilogram of body weight. It should be taken diluted in 1-2 liters of water to avoid side effects.

Side effects?

Taken at the recommended dose, it is not toxic to the athlete's body, although sometimes (especially if the dose is higher) it can cause tgastrointestinal disorders, What:

• Stomach ache
• Osmotic diarrhea
• Abdominal swelling
• Crampy pains

For this reason, sodium citrate is sometimes substituted for bicarbonate as it produces fewer side effects, with doses ranging between 300-400 mg per kilogram of body weight dissolved in 1-2 liters of water.

And what is the anaerobic threshold?

The anaerobic threshold is the maximum intensity that is reached before changing the energy production system and starting to produce lactic acid or lactateThe higher the lactate, the greater the fatigue, the later we reach the threshold, the less fatigue we have. The greater the training, the greater the capacity to delay the appearance of lactate, the organism displays adaptive mechanisms that cause the lactate not to accumulate so quickly, and even when the muscle supports it more effectively.

Each athlete must determine whether or not bicarbonate supplementation can help him in his sporting discipline and adjust the appropriate dose individually.

What you should know

• An adequate dose of bicarbonate has moderate positive effects on athletic performance.
• The recommended dose is 200-300 mg per kilogram of body weight. It should be taken diluted in 1-2 liters of water to avoid gastrointestinal effects.
• For questions regarding the athlete's diet, health and habits, the insurance has exclusive advisory services by experts in nutrition and sports medicine.