Sodium Bicarbonate Ingestion Protocol
Sodium bicarbonate is becoming an essential supplement for all high-performing endurance athletes, both in racing and training.
The Nduranz Sodium Bicarbonate Ingestion Protocol defines the optimal use of sodium bicarbonate before and during physical exercise to achieve the best performance.
Sodium Bicarbonate Dosage
Evidence demonstrates that athletes require between 0.2 and 0.3 g of sodium bicarbonate per kilogram of body mass before exercise for optimal results.
Timing
Sodium bicarbonate should be ingested 60 to 120 minutes before exercise. Ideally, you split the intake into two smaller doses, one 120 minutes and one 60 minutes before the event.
Topping Up
To sustain appropriate levels of sodium bicarbonate in your blood and gain its maximum effect, it is also recommended to consume 5 g per hour during exercise which lasts longer than 3 hours.
To make it easier to consume sodium bicarb during exercise, Nduranz Nrgy Drink Bicarb 45 combines 45 g of fuel (in the form of maltodextrin and fructose in the ideal 1:0.8 ratio) and 5 g of sodium bicarb per serving.
Reduction of Salt Intake
Sodium bicarbonate naturally contains plenty of sodium (salt). As a result, it’s common to experience temporary weight gain on the day after its utilization.
To minimize this, it is recommended you minimize salt intake the evening before, in the morning before, and in the recovery period after using sodium bicarbonate.
The intake of extra electrolytes is also not recommended.
Sodium Bicarbonate Use in Training and Racing
Sodium bicarbonate is useful for both high-intensity training and races. Using it will allow you to push harder.
However, before using sodium bicarb during a race, it's recommended that you test it out during training sessions first. This will allow you to see how your body reacts to the supplement, so you don't get any unwanted surprised during the race.
Possible Side Effects
The most common side effect of sodium bicarbonate ingestion is digestive issues. To reduce the likelihood of these side effects, we recommend you train your digestive system's tolerance to sodium bicarbonate.
For example, you can start by taking a smaller dosage and gradually building up towards the recommended intake.
Further, Nduranz sodium bicarbonate comes in enteric-coated capsules, as this minimizes the risk of unwanted gastrointestinal problems.
Don't forget about fueling and recovery
Sodium bicarbonate helps during short, high-intensity intervals. To perform them, you still need basic energy in the form of carbohydrates.
To perform at your best, you need to combine sodium bicarbonate consumption with an appropriate fueling strategy as well as a recovery strategy that includes carbohydrate and protein intake.