How To Supplement Sodium Bicarbonate? | #shorts 479

How To Supplement Sodium Bicarbonate? | #shorts 479 | #health #nutrition #fitness #musclegrowth #supplements

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**How to supplement sodium bicarbonate?**

In shorts 473, we discussed how sodium bicarbonate can delay muscle fatigue by slightly neutralizing muscle pH. This may indirectly help muscle growth by increasing workout volume through extra reps, but the research is not conclusive. However, for those who want to try it, here are some protocols:

Performance benefits have been seen in high-intensity sports with a range of 0.2 to 0.5 g per kg body weight. This means that if you weigh 60 kg, the dose would be between 12g (60 x 0.2g) and 30g (60 x 0.2g).

The minimum dose to improve performance is 0.2 g per kg, taken 1 to 2 hours before a workout. Start with this dose and if you plan to increase it, split it into 2 to 3 meals and take it with any carbohydrate food or meal in a capsule form to reduce the chances of side effects such as bloating, vomiting, stomach pain, nausea, etc.

Don’t go overboard with the dosage as sodium bicarbonate in high doses can be dangerous, potentially leading to -

Alkaliosis: A condition where the blood becomes too alkaline, causing nausea, vomiting, muscle cramps, and other adverse effects.

Electrolyte imbalance: Disrupting the balance of electrolytes in your body, which can be harmful for various bodily functions.

Stomach rupture: In rare cases, especially with excessive use.

The link to the International Society of Sports Nutrition position stand about sodium bicarbonate.
https://pubmed.ncbi.nlm.nih.gov/34503527/

Final takeaway is that if you are a beginner, you should first get your muscle building basics right such as -

Performing resistance/weight training 4-5 times per week performing 10-20 sets per muscle group per week
Eating in slight calorie surplus, roughly 200 kcal above your maintenance.
Optimal protein to support muscle growth, 1.5-2g/kg of body weight.
Optimal rest (approx. 7 hours of sleep)

,and the role of supplements like sodium bicarbonate or any other will always come after that.

Hope it helps.

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