Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Nutrición, suplementos, ciencia del deporte

Moderador: Fisio

Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor Fisio » Mié, 23 Oct 2013, 20:08

De 24 repeticiones a 31 repeticiones en sentadilla con 25 gramos de bicarbonato en la misma sesión. Un poco variable entre sujetos pero es bastante. Esperemos algún estudio más.

The effect of sodium bicarbonate ingestion on back squat and bench press exercise to failure.

J Strength Cond Res. 2013 Oct 11;

This study examined the acute effects of NaHCO3 ingestion on repetitions to failure and rating of perceived exertion (RPE) in the back squat and bench press in trained males. Eight resistance trained males took part in this double-blind, randomized cross-over experimental study whereby they ingested NaHCO3 (0.3gkg body mass) or placebo (sodium chloride NaCI: 0.045gkg body mass) solution 60mins before completing a bout of resistance exercise (3 sets of bench press and back squat exercise to failure at an intensity of 80% 1 repetition maximum). Experimental conditions were separated by at least 48hours. Participants completed more repetitions to failure in the back squat following NaHCO3 ingestion (p = .04) but not for bench press (p = .679). Mean ± SD of total repetitions was 31.3 ± 15.3 and 24.6 ± 16.2 for back squat and 28.7 ± 12.2 and 26.7 ± 10.2 for bench press in NaHCO3 and placebo conditions respectively. Repetitions to failure decreased as set increased for the back squat and bench press (both, p =.001). RPE significantly increased with set for the back squat and bench press (both, p = .002). There was no significant change in blood lactate across time or between conditions. There were however treatment X time interactions for blood pH (p = .014) and blood HCO3 concentration (p = .001). Following ingestion blood pH and HCO3 (p =.008) concentration were greater for the NaHCO3 condition compared to the placebo condition (p <.001). The results of this study suggest that sodium bicarbonate ingestion can enhance resistance exercise performance using a repetition to failure protocol in the first exercise in a resistance exercise session.
Código de descuento Iherb JUY782

Dont believe bullshit
Avatar de Usuario
Fisio
Administrador del Sitio
 
Mensajes: 4218
Registrado: Dom, 01 Sep 2013, 14:18

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor Fisio » Mié, 23 Oct 2013, 20:17

No es el primer estudio que reporta más reps

Sodium bicarbonate supplementation improves hypertrophy-type resistance exercise performance.
Carr BM, Webster MJ, Boyd JC, Hudson GM, Scheett TP.
Source

School of Human Performance and Recreation, University of Southern Mississippi, Hattiesburg, MS, USA. bcarr@belhaven.edu
Abstract

The aim of the present study was to examine the effects of sodium bicarbonate (NaHCO(3)) administration on lower-body, hypertrophy-type resistance exercise (HRE). Using a double-blind randomized counterbalanced design, 12 resistance-trained male participants (mean ± SD; age = 20.3 ± 2 years, mass = 88.3 ± 13.2 kg, height = 1.80 ± 0.07 m) ingested 0.3 g kg(-1) of NaHCO(3) or placebo 60 min before initiation of an HRE regimen. The protocol employed multiple exercises: squat, leg press, and knee extension, utilizing four sets each, with 10-12 repetition-maximum loads and short rest periods between sets. Exercise performance was determined by total repetitions generated during each exercise, total accumulated repetitions, and a performance test involving a fifth set of knee extensions to failure. Arterialized capillary blood was collected via fingertip puncture at four time points and analyzed for pH, [HCO(3)(-)], base excess (BE), and lactate [Lac(-)]. NaHCO(3) supplementation induced a significant alkaline state (pH: NaHCO(3): 7.49 ± 0.02, placebo: 7.42 ± 0.02, P < 0.05; [HCO(3)(-)]: NaHCO(3): 31.50 ± 2.59, placebo: 25.38 ± 1.78 mEq L(-1), P < 0.05; BE: NaHCO(3): 7.92 ± 2.57, placebo: 1.08 ± 2.11 mEq L(-1), P < 0.05). NaHCO(3) administration resulted in significantly more total repetitions than placebo (NaHCO(3): 139.8 ± 13.2, placebo: 134.4 ± 13.5), as well as significantly greater blood [Lac(-)] after the exercise protocol (NaHCO(3): 17.92 ± 2.08, placebo: 15.55 ± 2.50 mM, P < 0.05). These findings demonstrate ergogenic efficacy for NaHCO(3) during HRE and warrant further investigation into chronic training applications.


Masa magra y resistencia


Effects of six weeks sodium bicarbonate supplementation and high-intensity interval training on endurance performance and body composition

The main aim of this study was to examine the effects of combining sodium bicarbonate (SB) supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism. Thirty-six recreationally active college men aged gave their informed consent and volunteer to participate in the study, which has the approval of the University's Ethical Advisory Commission. Peak VO2 uptake (VO2peak), time to fatigue (VO2TTE), ventilatory threshold (VT), and total work done at 110% of pre-training VO2peak (TWD) were assessed. In a double-blind conditions, all subjects randomly assigned into one either a placebo (PL - 16.5 g dextrose powder per packet; n=18) or sodium bicarbonate (SB) (SB - 200 mg·kg-1 b.w. plus 15 g dextrose powder per packet; n=18) group. All subjects supplemented four times per day (total of 200 mg/day) for the first 21-days, followed by two times per day (100 mg/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5-6 bouts of a 2:1 minute cycling work to rest ratio. The results suggest that the Significant improvements in VO2peak, VO2TTE, and TWD after three weeks of training were displayed (p<0.05). Increases in VO2peak, VO2TTE, TWD and lean body mass were only significant for the SB group after the second three weeks of training. The findings highlight the use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic SB supplementation may further enhance HIIT, improving endurance performance and lean body mass.
Código de descuento Iherb JUY782

Dont believe bullshit
Avatar de Usuario
Fisio
Administrador del Sitio
 
Mensajes: 4218
Registrado: Dom, 01 Sep 2013, 14:18

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor Fisio » Mié, 23 Oct 2013, 20:23

Otro junto a b alanina

Effect of combined β-alanine and sodium bicarbonate supplementation on cycling performance.
Bellinger PM, Howe ST, Shing CM, Fell JW.
Source

School of Human Life Sciences, University of Tasmania, Launceston, Tasmania, Australia. phillipb@utas.edu.au
Abstract
PURPOSE:

The purpose of this study was to investigate the effects of 28 d of β-alanine supplementation on 4-min cycling time trial performance and to determine whether there was an additive effect of combined β-alanine and sodium bicarbonate (NaHCO3) supplementation on high-intensity cycling performance.
METHODS:

Fourteen highly trained cyclists (mean ± SD: age = 25.4 ± 7.2 yr, mass = 71.1 ± 7.1 kg, V˙O(2max) = 66.6 ± 5.7 mL·kg·min) supplemented for 28 d with β-alanine (65 mg·kg body mass each day) or placebo. A maximal 4-min bout of cycling was performed before supplementation (baseline) and twice after supplementation: after ingestion of NaHCO3 (300 mg·kg body mass) and ingestion of a placebo using a randomized crossover design with 2 d between trials. Blood pH and HCO3 concentration were determined before loading (postsupplementation trials) and at pretest and posttest.
RESULTS:

In the acute NaHCO3 loading trials, blood pH and HCO3 were elevated from before loading to pretest, and the magnitude of the change in HCO3 from pretest to posttest was significantly greater compared with the acute placebo loading trial (P < 0.001). Average power output in the 4-min cycling performance trial was increased in placebo + NaHCO3 (+3.1% ± 1.8%) and β-alanine + NaHCO3 (+3.3% ± 3.0%) compared with baseline (P < 0.05). β-alanine + placebo did not significantly improve average power output compared with baseline (+1.6% ± 1.7%, P = 0.20); however, magnitude-based inferences demonstrated that β-alanine + placebo was associated with a 37% likelihood of producing average power improvements.
CONCLUSIONS:

In trained cyclists, β-alanine supplementation did not significantly improve 4-min cycling performance; however, there may be a small meaningful improvement in performance. Acute NaHCO3 supplementation significantly improved 4-min cycling performance. There seemed to be a minimal additive effect of combined β-alanine and NaHCO3 supplementation.
Código de descuento Iherb JUY782

Dont believe bullshit
Avatar de Usuario
Fisio
Administrador del Sitio
 
Mensajes: 4218
Registrado: Dom, 01 Sep 2013, 14:18

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor Icok » Jue, 24 Oct 2013, 15:21

Sodio+agua= retención = +fuerza, no creo que sea ningún misterio...

Alguien ha intentado tomar esa pasada de bicarbonato? Una cucharadita ya es como beber agua de mar puaj...
Código descuento en Iherb 10$: TOB214
Código descuento en MyPROTEIN: MP21840315
Avatar de Usuario
Icok
 
Mensajes: 133
Registrado: Mié, 25 Sep 2013, 20:37

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor charlyz » Jue, 24 Oct 2013, 20:48

en deportes de resistencia , también

http://esfuerzoyfatiga.blogspot.com.es/ ... anana.html
charlyz
 
Mensajes: 500
Registrado: Jue, 19 Sep 2013, 13:46

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor Sergio » Vie, 25 Oct 2013, 00:06

Yo he tomado bastante bicarbonato, pero las dosis efectivas te mandan al lavabo durante horas, además de la exagerada ingesta de sodio
Sergio
 
Mensajes: 125
Registrado: Sab, 21 Sep 2013, 02:15
Ubicación: Helsinki, Finlandia

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor strong03 » Sab, 23 Nov 2013, 21:16

hola ,pero seria mas bien para fuerza resistencia no ? que para fuerza digamos en kg no ?para una rpt máxima

y que cantidad se debería tomar gramos por kilo de peso ?

gracias
eres tan fuerte como lo sea tu punto débil
strong03
 
Mensajes: 13
Registrado: Sab, 23 Nov 2013, 20:52

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor Sergio » Dom, 24 Nov 2013, 03:58

0,3g/kg 60 minutos antes. Para fuerza en el sentido más tradicional de la palabra lo único que he podido leer son beneficios con un 80% del 1RM en banca y squat, creo que ronda en pubmed el estudio. En realidad los beneficios estan más comprobados en fuerza-resistencia.
Yo de tí empezaria por 0,2g/kg y iria subiendo. Últimamente se esta experimentando con cargas progresivas para reducir los efectos secundarios en lugar de una sola toma y parece que los mismos resultados: http://suppversity.blogspot.de/2012/09/ ... erial.html
Sergio
 
Mensajes: 125
Registrado: Sab, 21 Sep 2013, 02:15
Ubicación: Helsinki, Finlandia

Re: Bicarbonato Sódico: el suplemento más efectivo en deportes de fuerza?

Notapor Fisio » Vie, 29 May 2015, 23:44

Más PH y rendimiento

Exp Physiol. 2015 Apr 20;100(5):519-30. doi: 10.1113/EP085054.
The effect of metabolic alkalosis on central and peripheral mechanisms associated with exercise-induced muscle fatigue in humans.

What is the central question of this study? Does metabolic alkalosis affect central and peripheral mechanisms associated with exercise-induced muscle fatigue in humans? What is the main finding and its importance? Inducing metabolic alkalosis before exercise preserved voluntary activation, but not muscle excitation, after a 2 min maximal voluntary contraction (MVC) followed by ischaemia. An effect of pH was also observed in maximal rates of torque development, where alkalosis mitigated the reduction in maximal rates of torque development after the initial 2 min MVC. For the first time, these results demonstrate a differential effect of pH on voluntary activation as well as maximal rates of torque development after sustained, maximal voluntary knee extension in humans. The increased concentration of protons during fatiguing exercise may contribute to increased activation of group III and IV afferents and subsequently reduced central drive, but this has yet to be confirmed in exercising humans. Here, we determined whether inducing metabolic alkalosis differentially affects descending central drive after fatiguing exercise and whether this effect may, in part, be explained by attenuating group III and IV afferent firing. Eleven men performed a maximal 2 min voluntary knee extension (MVC) followed by a 2 min rest and subsequent 1 min MVC with an occlusive cuff either in placebo [PLA; 0.3 g (kg body weight)(-1) calcium carbonate] or alkalosis conditions [ALK; 0.3 g (kg body weight)(-1) sodium bicarbonate]. Femoral nerve stimulation was applied before exercise, after the 2 min MVC and at 40-60 s intervals throughout the remainder of the protocol to explore central and peripheral mechanisms associated with reductions in maximal force and rate of torque development. Although voluntary activation declined to a similar extent after the 2 min MVC, during the ischaemic period voluntary activation was higher during ALK (PLA, 57 ± 8%; ALK, 76 ± 5%). Maximal voluntary torque declined at similar rates during the task (203 ± 19 N m), but maximal rate of torque development was significantly higher in the ALK conditions after the 2 min MVC (mean difference of 177 ± 60 N m s(-1) ). These results demonstrate the effect of pH on voluntary activation as well as maximal rates of torque development after sustained, maximal voluntary knee extension in humans.


http://www.ncbi.nlm.nih.gov/pubmed/25727892
Código de descuento Iherb JUY782

Dont believe bullshit
Avatar de Usuario
Fisio
Administrador del Sitio
 
Mensajes: 4218
Registrado: Dom, 01 Sep 2013, 14:18


Volver a Nutrición

¿Quién está conectado?

Usuarios navegando por este Foro: No hay usuarios registrados visitando el Foro y 2 invitados
cron