Why Bicarbonate can be more than a race day tool
episodeTranscript
jump: chapters · speakers · find in transcriptTranscript
Transcript generated automatically by AI and may contain errors.
What is sodium bicarbonate and how does it work as an extracellular and intracellular buffer?
Welcome back to Unlocking Performance, the Ministry Podcast. I'm Robert Gorgosh. Nutritionist performance coach. And today we're taking a closer look at the practical use of bicarbonate in training and racing. In the last episode we took a small dive. Into the physiology of high intensity exercise and the possible effectiveness of bicarbonate usage. Today we want to look at the exact use cases and the possible outcomes. We often see sodium bicarbonate as an extracellular buffer. But scientists like Dr. Julian Lewis and Paul Booth think
How can bicarbonate improve recovery, repeatability, and long‑term training adaptations?
that it also acts indirectly at the intracellular level. Because it triggers the efflux of H plus ions from the intra to the extracellular milieu. Therefore it also could be interesting from a recovery standpoint. Possibly improving the repeatability of intervals. or high intensities and endurance events. Even involving long distance racing. When high intensities alternate with less intense race sections. The strategic use of sodium bicarbonate is also discussed as a possible helper in performance.
What are the recommended timing, dosage, and form (capsules vs. gels) for optimal buffering effect?
By improving the mitochondrial function And augmenting The PGC one alpha mRNA expression In reaction to high intensity exercise. That training can be done with higher absolute intensity than and can therefore lead to more adaptations. But how can you use it correctly and what are the caveats? Sodium bicarbonate. Naturally is sodium and bicarbonate. And a twenty gram serving contains close to five point five grams sodium.
How can athletes extend the buffering effect for ultra‑endurance or multi‑hour races?
Equivalent to around three heap teaspoons of table salt. That could be beneficial when sodium losses are high. For example in hot weather, conditions for very salty sweaters, but can also lead to a higher sodium sweat concentration, possible imbalances with other electrolytes, and water retention that could play a role in multi day events like stage races or double race weekends. By having that in mind, for example by monitoring sodium intake from other foods, Those problems can be avoided but need careful meal and food choices. The rise of blood bicarbonate levels is individual. and can be measured with blood gas analysis, but in most cases happens slowly, depending on digestion, microbiome and food accompanied with intake.
We recommend taking bicarb and stomach acid resistant coated capsules.
What sodium‑related caveats should be considered when using high doses of bicarbonate?
with carbohydrate dense food divided in two or three doses around three to one and a half hours before the start of a race or when a maximum possible buffering effect is desired. This effect lasts for two to a maximum of around four hours. Also depending on individual response. By adding more bicarbonate, for example with bicarb gels, this effect can be prolonged, especially when long races like ultraruns, classics in road racing, or long gravel races are ahead of an athlete. For example for a six hour race, we would recommend adding one gel each after two and a half and four hours to an initial dose of zero point three gram per kilogram of body weight from bicarbonate capsules. With that high sodium bicarbonate intake.
Sodium intake should be monitored. and low salt menus can be planned accordingly, like already mentioned. In practical terms Two workouts or races per week.
Who should avoid sodium bicarbonate supplementation and what are the overall performance benefits?
could be supported by sodium bicarbonate. Possibly leading to greater adaptation? Better recovery and higher overall performance, especially in high-intensity intervals or race-winning surges or attacks. But possibly also in the overall performance metrics of an athlete. Bear in mind. That athletes with sodium dependent hypertension Children and pregnant women should not take the recommended amount of sodium bicarbonate that is zero point two to zero point three gram per kilogram of body weight to be effective. For everyone else. It can be a very effective supplement. And can make the difference of just competing or winning a race. In our next episode we'll talk about minerals. The essential elements that form the foundation of your body's performance biochemistry.
Feel free to connect with us on Instagram at ministry.nutrition if you have any questions. Thanks for listening and have a great day.
No segments match your search.
Select any passage to copy it with its citation or turn it into a shareable card.
Chapters
6 chapters
1
What is sodium bicarbonate and how does it work as an extracellular and intracellular buffer?
0:02–0:42
2
How can bicarbonate improve recovery, repeatability, and long‑term training adaptations?
0:42–1:20
3
What are the recommended timing, dosage, and form (capsules vs. gels) for optimal buffering effect?
1:20–1:52
4
How can athletes extend the buffering effect for ultra‑endurance or multi‑hour races?
1:52–2:49
5
What sodium‑related caveats should be considered when using high doses of bicarbonate?
2:49–3:53
6
Who should avoid sodium bicarbonate supplementation and what are the overall performance benefits?
3:53–4:58
Speakers
1 identifiedMore from UNLOCKING PERFORMANCE
Why sugar is not your enemy in sports
Why Tart Cherry is more about precovery than recovery
Hyperhydration: smart strategy or too much of a good thing?
EPISODE 05: Why hydration is important before, during and after exercise.
The athlete’s guide to fiber and gut health
Zinc, immunity and recovery explained