During high-intensity and strength exercises, H+ and CO2 accumulate in the blood and muscles, causing an increased release of lactic acid, which causes increased fatigue and muscle pain.
Also, when eating a large amount of protein, the body increases acidity, therefore, in order to preserve its muscles, one should not allow the development of acidosis.
Benefits of baking soda for sports
One of the best ways to get rid of the negative effects of excess acidity and CO2 is to buffer the effects of bicarbonate ions, a simple way is to take NaHCO3 or regular baking soda.
Therefore, the intake of soda in power sports is a natural activator of the body's vital functions when gaining muscle mass.
Studies have found that the use of sodium bicarbonate before training increases the effectiveness of training by 9%.
In the film Ashes of Divine Fire, it is mentioned that Soviet athletes also took droppers with soda during the Olympics.
Soda will be useful to all athletes, among them, of course, bodybuilders, powerlifters, strongmen and other athletes involved in strength training.
Taking soda is also beneficial for health in general, it cleanses the body, increasing the rate of excretion of toxins and toxins, preventing the retention of harmful substances in the kidneys and liver, soda has antiseptic and anti-inflammatory properties.
However, the body should be accustomed to soda gradually, at first it is better to use a minimum of soda for alkalization: literally at the tip of a teaspoon.
Then sports doctors recommend taking baking soda at the rate of 200 mg of powder per kilogram of body weight of an athlete. It is best to prepare the solution in 2-3 cups of warm boiled water. It should be taken no later than 1.5 hours before training, the optimal intake will be 2-2.5 hours before the start of classes.
Another, less intensive way of dosing is in a glass of water (200 ml) - one fourth of a teaspoon. Gradually, the dose can be increased to one second teaspoon.
It is worth taking a solution of soda at least 30 minutes before a meal or already an hour and a half after a meal. The solution is best taken no more than 2-3 times a day.
It is convenient to dilute soda with warm or hot water.
Another way to take baking soda is to drink a soda-salt “cocktail”, which not only helps to avoid overwork, but also prevents dehydration during intense sweating. It is prepared from 5-7 gr. salt and soda, diluted in 0.5-0.7 liters. water.
There is also a method of taking baths with soda.
It is good to take soda during peak periods and before competitions, then a break in reception is necessary.
It is important to avoid overdose, as this can lead to a lack of calcium in the body, diarrhea, and swelling.
There are also contraindications to taking, such as gastritis, kidney disease.
So taking soda in power sports is not a panacea, but a good and simple auxiliary tool that should be adopted especially by natural athletes.