Athletes use bicarbonate to improve sports performance; understand

Sodium bicarbonate is being used by athletes to improve performance in high-intensity physical exercises. According to the International Society of Sports Nutrition, the substance can improve performance, delay muscle fatigue and help the athlete's body recover.

However, studies indicate that its use should be dedicated to activities with a lactic anaerobic characteristic, the intensity of which uses energy without the presence of oxygen molecules. This type of exercise, which requires greater physical effort, can be observed in sports such as bodybuilding, boxing, judo, taekwondo, wrestling, cycling, running, swimming and rowing.

Sodium bicarbonate improves performance in single and multiple session exercises, in short-duration exercises (up to 12 minutes), according to a study published in the National Library of Medicine. The time recommended by experts for ingesting the substance is between 60 and 180 minutes before exercise or competition.

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Excessive use can harm performance
Before starting supplementation with bicarbonate, it is essential to seek professional assistance to define appropriate strategies for use, based on the body and needs of each athlete. The combination of sodium bicarbonate with creatine or beta-alanine, other types of supplements common in sports activities, may produce side effects, but studies have not yet been completed.

The most common side effects of sodium bicarbonate supplementation are bloating, nausea, vomiting and abdominal pain. Despite the low incidence, the effects vary according to the doses consumed and the effect on the athletes' body. Excessive consumption can even worsen performance, an effect known as decreased ergogenic potential: when the substance loses its ability to improve performance.

According to a study published by Unesp (Universidade Estadual Paulista Júlio de Mesquita Filho), the recommended dose to avoid adverse effects is a maximum of 30% of the athlete's body weight. Doses must be distributed between the days before sports practice, without exceeding 0.1 to 0.2 grams per kilogram, consumed with meals.

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Source: CNN