Muscles primarily use sugars as an energy source during short, high-intensity exercise. Muscle glycogen is transformed into lactic acid, which is then converted into lactate and protons (H+). These protons cause acidification, especially in the muscles. It is one of the main causes of exhaustion during short, high-intensity exercise (30 seconds to 5 minutes). However, the body has its own protective mechanism in the form of "buffers". The greater the reserve of these buffers in the body, the "buffering capacity", the more lactic acid can be produced during exercise without acidification. In fact, acidification only occurs when the degree of proton production exceeds the buffering capacity. The protons formed are no longer buffered and the acidity of the muscles and blood increases. It can even cause nausea. The buffering capacity of the body can be increased by physical exercise and probably also by training at altitude. However, another popular strategy to increase blood buffering to better protect the body against acidification is to take extra sodium bicarbonate for "anaerobic exertion."
Sodium bicarbonate is an alkaline salt (i.e. an antacid) that increases the concentration of bicarbonate (HCO3-) in the body when consumed in large doses. The blood thus becomes more alkaline and less acidic. It also stimulates the transport of lactate out of muscle cells. Numerous scientific studies show that oral consumption of sodium bicarbonate in high doses can improve performance during short, intense exercises lasting from 30 seconds to 5 minutes. For example, this particularly applies to competitive swimming, sprints and middle-distance numbers in track and field, track speed cycling, as well as rowing or kayaking. This is also the case during short, high-intensity efforts in endurance sports. In addition, oral consumption of sodium bicarbonate after short, intense exercise has been shown to speed up the restoration of acid balance in the body. This in turn can improve performance during the next high intensity effort. This applies for example to successive fights during a day of competition in judo, to consecutive rounds in boxing, or to the different numbers of the omnium on the track.
The classic protocol for use is 0,3 to 0,4 grams of sodium bicarbonate per kg of body weight gained during the last 1 to 2 hours preceding a short, high intensity effort. This corresponds to a dose of 18 to 32 grams for people weighing 60 to 80 kg. However, this procedure is often accompanied by severe gastrointestinal upset, including diarrhea, due to excessive salt (sodium) intake. Recent research, however, shows that these gastrointestinal disturbances can be reduced by spreading the consumption of sodium bicarbonate over a longer period before exercise.
How to use :
Aim for a total intake of 0,3-0,4 grams of SODIUM BICARBONATE 6d per kilogram of body weight. This corresponds to 16 (0,3 g/kg, 60 kg person) to 28 (0,4 g/kg, 80 kg person) capsules 2 to 8 hours before the start of exercise. You can use the classic loading protocol if you have little or no gastrointestinal problems.
Take all capsules within 90-120 minutes of the start of competition. If you are sensitive to gastrointestinal disturbances, take the capsules gradually over a period of 6 to 8 hours. Take most capsules with one or more meals (5-10 capsules) and smaller doses (2-3 capsules) between meals, possibly with a small snack.
The very high concentration of sodium in 6d SODIUM BICARBONATE greatly increases the risk of gastrointestinal disorders. To reduce this risk, it is strongly recommended to take the capsules with sufficient water. Keep in mind that taking high doses of sodium and water can increase your body weight, which, in turn, can have a negative effect on performance.
Ingredients per capsule:
1125 mg of sodium bicarbonate; (capsule ingredient: hydroxypropyl methylcellulose).