[Sports Nutrition Lounge] Sodium Bicarbonate & Karate Performance

SPORTS NUTRITIONSPORTS NUTRITION LOUNGE

11/1/2024

🥋 Karate Warriors, Boost Your Performance with Baking Soda! 🧪

Yes, you read that right! Sodium bicarbonate (aka baking soda) isn't just for your kitchen - it's a secret weapon for combat sports athletes! 💪

🔬 Science Speaks
Sodium bicarbonate is in the Group A of the AIS supplement framework. Translation? It's got solid scientific backing for enhancing sports performance, especially in high-intensity efforts lasting 30 seconds to 10 minutes. Perfect for those intense karate matches! 🏆

📊 Dosage for Combat Athletes

Acute: 0.3 g/kg, 90-120 minutes before combat
Chronic: Total 0.4-0.5 g/kg daily for 3-7 days, split into 3 doses

💡 Pro Tip: Higher doses don't mean better results and may increase side effects!

😖 Tummy Troubles? Some athletes experience GI issues. Here's how to minimize them:

Take with a carb-rich meal
Spread doses throughout the day
Use enteric-coated capsules
Adjust timing (up to 180 mins before exercise)

🥬 Nutrition Notes

Keep sodium low during supplementation
Up your potassium intake (hello, green veggies!)

🔋 Power Combos
Combining sodium bicarbonate with creatine or beta-alanine might give you an extra edge!

Remember, while science backs this supplement, a portion of its effect might be placebo. But hey, if it works, it works! 🧠💪

Ready to level up your karate game? Always consult with a registered sports nutritionist/dietitian before adding new supplements to your regimen. Let's kick those performance goals into high gear! 🥋⚡

Reference

de Oliveira LF, Dolan E, Swinton PA, et al. Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis. Sports Medicine. Published online October 23, 2021. doi: https://doi.org/10.1007/s40279-021-01575-x
Grgic J, Pedisic Z, Saunders B, et al. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition. 2021;18(1). doi: https://doi.org/10.1186/s12970-021-00458-w
Dankovic G. Effects of Sodium Bicarbonate Supplementation in Martial Arts. Serbian Journal of Experimental and Clinical Research. 2022;0(0). doi: https://doi.org/10.2478/sjecr-2022-0016