Uncategorized

Theory

Lactic Acid is produced in muscle cells. During strenuous exercise the levels of lactic acid increase in the body causing the pH in the body to decrease. This leads to metabolic acidosis, which is what we feel as muscle fatigue.

Baking Soda or sodium bicarbonate is alkaline. It also acts as a buffer. A buffer resists pH change upon the addition of an acidic or basic components.

The idea is to use baking soda to act as a buffer to resist pH change due to lactic acid buildup. If this works, we can reduce metabolic acidosis/fatigue and theoretically increase performance.

Study

There have been plenty of studies done on this topic I will cover three studies done in varying sports.

Cycling:

Experiment: Twenty-three subjects participated in this study, which included eight females and fifteen males, aged at 21.4 ±2.3. Subjects completed six trials, three following the ingestion of sodium bicarbonate (300mg/kg bodyweight) and three following the ingestion of a placebo (8g of sodium chloride or salt). Each trial consisted of ten, ten-second sprints on a cycle ergometer with a fifty-second recovery between each sprint.

Results: The bicarbonate trial produced higher mean average power outputs in all ten of the ten-second sprints, with the difference in average power output being statistically significant in eight of these.

Weightlifting:

Experiment: The participants used 80% of their max weight on the squat . They did three sets of each exercise to failure using this weight, with three minutes of rest in between sets and five minutes in between exercises. In random order and on different days, each person either consumed baking soda or a placebo an hour before lifting.

Results: The average total reps over three sets without baking soda was 24.6, but with baking soda, the average was 31.3.

Swimming:

Experiment: Nine swimmers swam the 200 meter freestyle under three conditions: normal supplement-free conditions; 60 to 90 minutes after taking sodium bicarbonate capsules; and 60 to 90 minutes after taking calcium carbonate capsules, which served as a placebo.

Results: “On average, the swimmers shaved 1.5 seconds off of their performance time”.

Conclusion: There is no doubt that baking soda is effective. It was been known and used by athletes since the 1930s.

Recommended Dosage: 0.3 grams per kg of body mass or .15 grams per pound. Since it gets absorbed quite quickly take approximately 1 hour before training/competition.

Caution: Side effects of baking soda include “gastrointestinal woes like cramps, nausea and diarrhea”.

When I recently became serious about mobility training, I did some research and came across a unique stretching protocol that I later applied and found to be very effective. It is called PNF stretching, or proprioceptive neuromuscular facilitation stretching. It is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion in order to improve motor performance and aid rehabilitation. The technique is as follows:

1. Stretch until maximum range of motion (ROM) is reached
2. Contract (20-30% max effort) the stretched muscle for 5-10 seconds
3. Repeat 1) and 2) 3-6 times until ROM no longer increases

You will notice that after contraction , you will be able to will be able to go into a deeper stretch (when repeating step 1). The idea comes from the fact that when stretching regularly not all the muscle fibers in your muscles are being stretched. By contracting the muscle under tension, you activate more of the muscle fibers to become stretched, thereby increasing your ability to go into a deeper stretch.

Some ­important­ things to know:

1. Do not do this before swimming or any form of exercise. Static stretching should always be done afterwards.
2. It is normal to experience muscle soreness the next day.
3. Do not do this everyday. This form of stretching is very intense and should be treated like weightlifting. I personally get the best results using this protocol once every 3 days.
4. Yes, it is okay to stretch on the off days (but not in the PNF fashion).
5. This is a form of static stretching. Be sure to incorporate dynamic stretching in your mobility training as well.
6. This is a very intense and advanced form of stretching. BE VERY CAREFUL. Take your time, one stupid move and you can seriously injure yourself.

I will post some stretches that can be done for swimmers using this protocol in a few days.