Should Cyclists Take Sodium Bicarbonate?! | Cycling Science Explained

TL;DR

Sodium bicarbonate, also known as baking soda, has been claimed to enhance athletic performance by reducing muscle burn and acidity. However, research shows mixed results and the method of administration can be uncomfortable and inconvenient.

Transcript

Pro Peloton is reportedly buzzing about a new way to get huge performance gains and it isn't banned by awada yet and interestingly you probably already have the substance in your pantry isn't that just baking soda yes do you have to eat it also yes but will it make you faster well here at trainer road we dug into the science so you don't have to le... Read More

Key Insights

• 👟 Sodium bicarbonate can reduce the acidity in our bloodstream, potentially improving athletic performance.
• 🤢 Ingesting baking soda can cause uncomfortable side effects, such as bloating and nausea.
• 👨‍🔬 Research studies have shown mixed results regarding the performance-enhancing effects of sodium bicarbonate.
• ✋ High-intensity exercises seem to benefit more from sodium bicarbonate than long endurance events.
• 🉐 Sodium bicarbonate may only provide marginal gains of around 2 to 3 percent in performance.
• 🏪 Different methods of administration, such as pills or powder, have varying levels of convenience and comfort.
• ❓ Some athletes may not respond to sodium bicarbonate or may experience adverse effects.

Questions & Answers

Q: How does sodium bicarbonate improve athletic performance?

Sodium bicarbonate reduces the acidity in our bloodstream, which can decrease muscle burn during exercise, allowing us to perform at higher intensities for longer durations.

Q: What are the side effects of ingesting baking soda?

Ingesting baking soda can lead to discomfort, including thirst, bloating, nausea, diarrhea, and potentially vomiting.

Q: Do all athletes experience performance improvement with sodium bicarbonate?

No, research shows that some athletes may not respond to sodium bicarbonate, and in some cases, it may even decrease performance.

Q: Is there a recommended dosage for sodium bicarbonate?

Research suggests taking 200 to 300 milligrams per kilogram of body weight of sodium bicarbonate one and a half hours before exercise.

Summary & Key Takeaways

• Sodium bicarbonate works by reducing the acidity in our bloodstream, allowing us to pedal harder and for longer periods of time.

• Ingesting baking soda causes undesirable side effects like thirst, bloating, nausea, diarrhea, and potential vomiting.

• Research shows mixed results regarding the performance-enhancing effects of sodium bicarbonate, with only about half of the studies demonstrating improvement.