Baking soda is said to be able to ensure better performance in sports. You can find out in this article whether this can actually be scientifically confirmed.
Athletes are constantly looking for ways to improve their performance and overcome their limitations. One method of doing this that has gained popularity in recent years is using baking soda to enhance sports performance. But why should that be the case and does baking soda actually have a positive influence on performance during sports?
Baking soda and sport: That’s what’s behind it
(Photo: CC0 / Pixabay / Ichigo121212)
Baking soda is an inexpensive and widespread home remedy that is often used for baking and cleaning. It is sodium bicarbonate, a chemical compound that acts as a basic substance. Aside from the kitchen, baking soda is also used for various medical purposes, such as relieving heartburn.
Now, science has also linked baking soda to potential performance improvements for athletes. A scientific review from 2016, which looks at research results from more than 80 years, confirms the connection. However, there are also large individual differences between individuals. Baking soda works better for some athletes than for others.
The fact that baking soda can ensure better performance during sports is because baking soda can reduce the formation of lactic acid in the muscles and stabilize the pH value in the blood. This can delay or reduce fatigue and muscle soreness during intense physical activity, according to the health portal Healthline. The effect mainly occurs during high-intensity training sessions and tends to occur towards the end of the training.
The International Society of Sports also confirms these effects. Soda can lead to a reduction in performance, especially
- muscular endurance activities,
- various martial arts, including boxing, judo, karate, taekwondo and wrestling,
- as well as high-intensity cycling, running, swimming and rowing exercises
can improve.
You should consider this before using baking soda for exercise
(Photo: CC0 / Pixabay / sasint)
With all the benefits that baking soda can potentially have, it’s still important to be careful. Although some studies have shown positive effects, the results are not consistent and there are also potential side effects to consider. Taking baking soda can cause bloating, stomach pain, nausea and diarrhea, according to the International Society of Sports.
Another factor to consider is dosage. Uncontrolled use of baking soda can lead to alkalosis, a condition in which the pH of the blood rises too high, which can cause serious health problems.
Dosage of baking soda for better performance during sports
Before athletes use baking soda as a performance optimizer, it is advisable to discuss the dosage with a sports doctor or nutritionist. This means that individual factors can be taken into account. As a general guide, the International Society of Sports provides the following guidelines:
-
0.2 grams of baking soda per body weight corresponds to the minimum dose required to increase athletic performance.
- The optimal dose is 0.3 grams per body weight. Simply dissolve this amount in some water and consume it as a liquid.
- Higher dosages are not necessary. They bring little benefit, but increase the risk of unwanted side effects.
- Athletes should take baking soda about 60 to 180 minutes before training or competition.
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