Sodium bicarbonate is among five evidence-based performance supplements (caffeine, creatine, nitrate/beetroot juice, β-alanine, and bicarbonate). I need a pragmatic approach to the culinary use or the use as a supplement of this compound. NaHCO3 ingestion should be consumed at a dose of 0.2–0.4 g/kg BM. Moreover split doses taken over a 30- to 60-min time period or serial loading with three to four smaller doses per day for two to four consecutive days prior to an event has been proposed.
Sodium bicarbonate is a popular supplement among athletes looking to improve their sports performance. It works by reducing the acidity in the muscles during intense exercise, which can help delay fatigue and improve endurance.
Here are some practical ways to consume sodium bicarbonate to enhance sports performance:
Pre-workout drink: Mix 1-2 teaspoons of baking soda with water or a sports drink and consume 30-60 minutes before competition.
Capsules: Sodium bicarbonate capsules are available at many health food stores and online retailers. Follow the recommended dosage instructions.
Baking soda loading: This involves consuming 200-300 mg/kg of body weight of baking soda split into several doses throughout the day for several days leading up to a competition
Baking soda mouthwash: Swish a solution of baking soda and water in mouth for 30 seconds before spitting it out. This can help reduce the acidity in mouth, which can improve performance during high-intensity exercise.
It's important to note that sodium bicarbonate can cause stomach discomfort and diarrhea in some people, so it's important to start with a small amount and gradually increase the dose.
