Did you know that baking soda is a good ally during training? If the answer is no, don't worry, the truth is that its beneficiaries are very little known, but they are well worth knowing, especially because of the great positive impact it has on those who exercise regularly.
Although sodium bicarbonate is more related to cleaning products or detergents, in addition to being used as an effective home remedy, it is also used by some athletes as a pre-workout to improve performance. Due to its alkaline nature, baking soda has been suggested for pre-workout thanks to its ability to:
· Reduce acidity in muscle cells. Sodium bicarbonate is an alkalizing agent, which reduces acidity in muscle cells and may help prevent fatigue during exercise
· Improves cellular adaptation. Sodium bicarbonate can influence cellular adaptation processes and potentially support training sessions.
How Does Baking Soda Help During Exercise?
When training is carried out, glycolysis, which is necessary to generate energy, is responsible for producing lactic acid, which in turn causes the muscle's pH to decrease (from 7.0 to 6.4), making it more acidic. What does that mean? Well, this decrease in the amount of Ph inhibits the enzyme known as phosphofructokinase, giving way to fatigue. That is, there begins the sensation of muscle burning, which means that no matter how hard you try, the muscle will no longer respond as it should.
That's when the benefits of sodium bicarbonate come into play, which is a powerful alkalizing agent that, taken before training, helps increase the pH of the muscles and blood. This will help start the routine with a slightly elevated Ph, and therefore will not drop too low during exercise.
In this way, you can maintain the rhythm you had at the beginning of the training for a longer period.
Benefits of cell adaptation
Research examining the effects of bicarbonate use on the cellular adaptation process that results from vigorous physical exercise suggests that individuals who consume sodium bicarbonate prior to fatigue exhibit more adaptations in their mitochondria. In particular, research reveals that supplying bicarbonate in the initial stage of training leads to an increase in PGC-1 alpha, a protein that controls mitochondrial density. Correct mitochondrial function is essential to increase performance during exercise
Sodium bicarbonate is especially great for short-term activities, such as 100- to 400-meter swims, or 400 to 1,500-meter runs.
The recommended dose is 0.2 and 0.3 for every kilo of body weight, divided into three or four doses. It is advisable to take it an hour and a half before the training session. The purpose of knowing its benefits must be supported by consulting a specialist to have a better experience and results.
Infusing diet with vitamins and minerals will provide your body with the natural building blocks it needs to stay healthy and help protect your vision. Vitamins A, C and E, along with the mineral Zinc, help to prevent your eyes from developing a condition where the macula (the part of your eye that controls central vision) deteriorates. You can find these vitamins and minerals in foods like carrots, broccoli, spinach, strawberries, sweet potato, citrus fruits, and foods rich in omega-3 fatty acids, like salmon. These vitamins and minerals, along with a healthy consumption of antioxidants, will also help to protect your retinas (the light-sensitive tissue that lines the back of your eyes).