I find it interesting that for high performance the general recommendation is to essentially do the opposite of what the health guidelines are; which are to increase the amount of sodium intake as well as increase amount of protein intake
The key difference people must remember is that consuming high amounts of sodium (e.g., through sodium bicarbonate or hyper-hydration drinks) or large amounts of simple sugar (gels and sports drinks) IN THE CONTEXT OF ACUTE EXERCISE is different than chronically consuming high amounts of sodium and/or simple sugar in your daily diet. That said, Kristen Arnold does mention in the podcast that individuals with existing hypertension need to consider the risks associated with consuming high sodium sports nutrition products, including sodium bicarbonate.
Doing running I used sodium bicarbonate for a while. Other side effects can be cramps, redden eyes, haemorroids, impaired rest. Now I actually get sick with low doses, ie I get headaches and nausea. What it feels like to me is that you need to do less neuronal effort for the same mussle contraction to take effect (that's why it can cause cramps). In long runs it delays fatigue. I got the benefits even exercising more than the 2h. In fact, it was good to take it with time to go to the toilet and eat before a race. I was taking 10g dissolved in water. Later I changed it to fruit salt which is not that disgusting. After that long run you may end up smelling like sodium bicarbonate.😅
Consuming a lot of sodium can increase water retention, which is one of the reasons high-sodium drinks are used for hyper-hydration strategies before hot-weather events. In this case, you must weigh the potential performance benefit from alkalinity with the potential detriment of carrying extra water weight. In some events and terrain conditions, the weight penalty may be minor. And even in hillclimbs, depending on the individual, an extra kilo may be an acceptable compromise.
Part of the performance gain could be due to empty bowels. There is research that empty bowels promote cognitive and physiological gains, besides voiding dead weight.
I find it interesting that for high performance the general recommendation is to essentially do the opposite of what the health guidelines are; which are to increase the amount of sodium intake as well as increase amount of protein intake
The key difference people must remember is that consuming high amounts of sodium (e.g., through sodium bicarbonate or hyper-hydration drinks) or large amounts of simple sugar (gels and sports drinks) IN THE CONTEXT OF ACUTE EXERCISE is different than chronically consuming high amounts of sodium and/or simple sugar in your daily diet. That said, Kristen Arnold does mention in the podcast that individuals with existing hypertension need to consider the risks associated with consuming high sodium sports nutrition products, including sodium bicarbonate.
@@CTS_TrainRight oh 100 agreed!
Doing running I used sodium bicarbonate for a while. Other side effects can be cramps, redden eyes, haemorroids, impaired rest. Now I actually get sick with low doses, ie I get headaches and nausea. What it feels like to me is that you need to do less neuronal effort for the same mussle contraction to take effect (that's why it can cause cramps). In long runs it delays fatigue. I got the benefits even exercising more than the 2h. In fact, it was good to take it with time to go to the toilet and eat before a race. I was taking 10g dissolved in water. Later I changed it to fruit salt which is not that disgusting. After that long run you may end up smelling like sodium bicarbonate.😅
Do you have haemorrhoids from taking sodium bicarbonate? You need to see a doctor :) 🧑⚕
@biomyko That's if it is taken regularly and there's a lack of fiber in the diet.
you ever consider what sodium bicarb does to your weight with water retention? I take it and gain a kg. Detrimental to hill clmbs.
Consuming a lot of sodium can increase water retention, which is one of the reasons high-sodium drinks are used for hyper-hydration strategies before hot-weather events. In this case, you must weigh the potential performance benefit from alkalinity with the potential detriment of carrying extra water weight. In some events and terrain conditions, the weight penalty may be minor. And even in hillclimbs, depending on the individual, an extra kilo may be an acceptable compromise.
Part of the performance gain could be due to empty bowels. There is research that empty bowels promote cognitive and physiological gains, besides voiding dead weight.