Muscles primarily use sugars as an energy source during short, high-intensity exercise. Muscle glycogen is converted into lactic acid, which is then converted into lactate and protons (H+). These protons cause acidification, particularly in the muscles. This 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 body’s reserve of these buffers—the “buffer capacity”—the more lactic acid can be produced during exercise without acidification. In fact, acidification only occurs when the rate of proton production exceeds buffer capacity. The protons produced are no longer buffered, and the acidity of the muscles and blood increases. This can even cause nausea. The body’s buffering capacity can be increased through physical exercise and probably also through altitude training. However, another popular strategy for increasing the blood’s buffering capacity and better protecting the body against acidification is to take additional sodium bicarbonate for “anaerobic effort.”
Sodium bicarbonate is an alkaline salt (i.e., an antacid) that increases the concentration of bicarbonate (HCO3-) in the body when consumed in high doses. This makes the blood more alkaline and less acidic. It also stimulates the transport of lactate out of muscle cells. Numerous scientific studies show that high-dose oral consumption of sodium bicarbonate can improve performance during short, intense exercise lasting 30 seconds to 5 minutes. For example, this applies particularly to competitive swimming, sprints and middle-distance events in athletics, track cycling, as well as rowing and kayaking. The same applies to short, high-intensity efforts in endurance sports. In addition, oral consumption of sodium bicarbonate after a short, intense effort has been shown to accelerate the restoration of the body’s acid-base balance. This can in turn improve performance during the next high-intensity effort. Examples include successive bouts during a judo competition day, consecutive boxing rounds, or the different events of the track omnium.
The standard usage protocol is 0.3 to 0.4 grams of sodium bicarbonate per kg of body weight taken during the final 1 to 2 hours before 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 problems, particularly diarrhea, due to excessive salt (sodium) intake. Recent research nevertheless shows that these gastrointestinal problems can be reduced by spreading sodium bicarbonate consumption over a longer period before exercise.
Usage advice:
Aim for a total intake of 0.3 to 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 taken 2 to 8 hours before the start of the effort. You can use the standard loading protocol if you have no or few gastrointestinal problems.
Take all the capsules during the 90 to 120 minutes before the start of the competition. If you are sensitive to gastrointestinal problems, take the capsules gradually over a period of 6 to 8 hours. Take most of the 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 sodium concentration in 6d SODIUM BICARBONATE considerably increases the risk of gastrointestinal problems. To reduce this risk, it is strongly recommended that you take the capsules with sufficient water. Keep in mind that consuming high doses of sodium and water may increase your body weight, which in turn may negatively affect performance.
Ingredients per capsule:
1125 mg sodium bicarbonate; (capsule ingredient: hydroxypropyl methylcellulose).
