Scientific Review, Use of bicarbonate as an ergogenic aid.

This element can affect the pH of our body, it happens that sodium bicarbonate has an alkaline pH of 8.4 and with this it can play a very important role in buffering the effects of hydrogen and its acidity in our muscles when doing exercises. intense exercises.

Curiously or not so much, our kidneys naturally produce bicarbonate to help our body maintain adequate PH levels, in this way during intense exercise bicarbonate and other buffering agents act on our muscles to extract excess nitrogen from them, taking it to the stream. blood and allowing our muscles to lower their acidity level, then of course our excretory system from sweat, breathing and urine is responsible for eliminating all these substances that in excess make our body not work at all well.

For all this, according to science, the strongest theory today is that supplementing with baking soda can help this process, allowing our muscles to achieve high-intensity exercises for longer.

Baking soda supplements can be found in both capsules and tablets or powdered baking soda, which is the most common of all, which we usually find in practically any Pharmacy or even in supermarkets and it must be said that in all cases , in all its presentations the benefits are the same, the only difference that you will be able to see is the practicality of how practical one presentation is for you more than another.

According to the International Society of Sports Nutrition, the optimal dose seems to be 0.3 g for each kg of our body weight and ingested with water between one and 3 hours before exercising, for example, for a person who weighs around 69 kg as in In my case we would be talking about an average of about 20.7 g of baking soda to consume before exercise and these, of course, are approximate values ​​and do not have to be exact.

You have to keep in mind that larger doses will not produce more results, on the contrary, if you exaggerate the quantities they could have some negative consequences.

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