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Sodium bicarbonate supplementation improves hypertrophy-type resistance exercise performance
Benjamin M Carr1, Michael J Webster, Joseph C Boyd
1School of Human Performance and Recreation, University of Southern Mississippi, Hattiesburg, MS, USA. bcarr@belhaven.edu
European Journal of Applied Physiology
|September 4, 2012
Summary
Sodium bicarbonate (NaHCO(3)) supplementation enhances lower-body resistance exercise performance by increasing total repetitions. This ergogenic aid also elevates blood lactate levels, indicating improved anaerobic capacity during intense hypertrophy training.
Area of Science:
- Exercise Physiology
- Sports Nutrition
- Human Performance
Background:
- Resistance exercise, particularly hypertrophy-type resistance exercise (HRE), is crucial for muscle growth.
- Understanding ergogenic aids that can enhance performance during HRE is of significant interest.
- Sodium bicarbonate (NaHCO(3)) has been investigated for its potential to buffer acid production during high-intensity exercise.
Purpose of the Study:
- To investigate the effects of sodium bicarbonate (NaHCO(3)) supplementation on lower-body hypertrophy-type resistance exercise (HRE) performance.
- To determine if NaHCO(3) administration improves exercise volume and physiological markers during HRE.
- To assess the ergogenic potential of NaHCO(3) for resistance training adaptations.
Main Methods:
- A double-blind, randomized, counterbalanced design was employed with 12 resistance-trained males.
- Participants ingested either 0.3 g kg(-1) of NaHCO(3) or a placebo 60 minutes before performing HRE (squat, leg press, knee extension).
- Exercise performance was measured by total repetitions, and blood samples were analyzed for pH, bicarbonate, base excess, and lactate.
Main Results:
- NaHCO(3) supplementation induced a significant alkaline state, increasing blood pH, bicarbonate, and base excess.
- Participants who ingested NaHCO(3) achieved significantly more total repetitions compared to the placebo group.
- Blood lactate levels were significantly higher after the exercise protocol in the NaHCO(3) group, suggesting enhanced anaerobic contribution.
Conclusions:
- Sodium bicarbonate (NaHCO(3)) demonstrates ergogenic efficacy during hypertrophy-type resistance exercise (HRE).
- NaHCO(3) supplementation can enhance exercise performance by increasing total repetitions performed.
- Further research is warranted to explore the application of NaHCO(3) in chronic resistance training programs.
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