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.
Evidence has demonstrated that athletes require between 0.2 and 0.3 g of sodium bicarbonate per kilogram of body mass before exercise for optimal results. It is also recommended to consume 5 g per hour during exercises longer than 3 hours.
Sodium bicarbonate is ingested with enteric-coated capsules, as this minimizes the risk of unwanted gastrointestinal problems. During the exercise it’s consumed with Nrgy Unit Drink Buffer.
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, we recommend ingesting an additional 5 g of sodium bicarbonate every hour of exercise.
Reduction of salt intake
Sodium bicarbonate comes naturally with 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 in the evening before, in the morning and in the recovery after using sodium bicarbonate.
The intake of extra electrolytes is also not recommended.
Use in training and racing
Sodium bicarbonate is useful both in races and training. Using sodium bicarbonate in high-intensity training sessions and races will allow you to push harder.
It is recommended to test the sodium bicarbonate protocol on training first, so you don’t get any unwanted surprises in races.
Possible side effects
Ingestion of sodium bicarbonate may have some side effects. The most common one is digestive issues.
We recommend training your digestive system's tolerance to sodium bicarbonate before the race. You may start with smaller doses and gradually build up towards the recommended intake.
Don't forget about fueling and recovery
Sodium bicarbonate helps during short, high-intensity intervals. To perform them, you still need basic energy.
Carbohydrates remain the main source of energy. To perform at your best, you need to combine sodium bicarbonate consumption with an appropriate fueling strategy.
After physical activity, take care of appropriate recovery. Consume carbohydrates and proteins, but reduce electrolyte intake.