18-10-2024, 02:52 PM
By the way I read this on another article:
For an 80kg individual that would mean 0.3 * 80 =24 g or ~5 tsp of sodium bicarbonate.
Which means I need to try this again hmm.
EDIT - more:
Quote:For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side-effects.
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00458-w
For an 80kg individual that would mean 0.3 * 80 =24 g or ~5 tsp of sodium bicarbonate.
Which means I need to try this again hmm.
EDIT - more:
Quote:A study by Ferreira et al. [38] compared the effects of consuming 0.1 g/kg vs. 0.3 g/kg of sodium bicarbonate on performance in a cycling test to exhaustion. Time to fatigue was improved only following the ingestion of 0.3 g/kg (76 ± 4 s cycling). The dose of 0.1 g/kg was not ergogenic, and the average performance value with this dose was very similar to the placebo condition (65 ± 8 s and 68 ± 5 s, respectively).
Similar findings were reported in another study [99] that compared the effects of consuming 0.1 vs. 0.2 g/kg of sodium bicarbonate on repeated cycling in 12 moderately trained females. Time to exhaustion increased following the ingestion of 0.2 g/kg (162.4 ± 107.3 s), compared with 0.1 g/kg (133.9 ± 83.3 s) and a placebo (129.4 ± 104.0 s).
There were no significant differences between the lower dose of sodium bicarbonate and placebo. Another study used doses of 0.1, 0.15, and 0.2 g/kg [55]. While the dose of 0.1 g/kg was not found to be ergogenic, there was also a general absence of improvements in performance (4 × 2-min cycling sprints) following sodium bicarbonate ingestion at any dose. Still, it is unclear whether the doses or some other element of the study protocol led to the absence of significant effects.
