Sodium Bicarbonate Supplementation Improves Hypertrophy-Type Resistance Exercise Performance
Human Performance and Recreation
The aim of the present study was to examine the effects of sodium bicarbonate (NaHCO3) administration on lower-body, hypertrophy-type resistance exercise (HRE). Using a double-blind randomized counterbalanced design, 12 resistance-trained male participants (mean +/- A SD; age = 20.3 +/- A 2 years, mass = 88.3 +/- A 13.2 kg, height = 1.80 +/- A 0.07 m) ingested 0.3 g kg(-1) of NaHCO3 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, [HCO3 (-)], base excess (BE), and lactate [Lac(-)]. NaHCO3 supplementation induced a significant alkaline state (pH: NaHCO3: 7.49 +/- A 0.02, placebo: 7.42 +/- A 0.02, P < 0.05; [HCO3 (-)]: NaHCO3: 31.50 +/- A 2.59, placebo: 25.38 +/- A 1.78 mEq L-1, P < 0.05; BE: NaHCO3: 7.92 +/- A 2.57, placebo: 1.08 +/- A 2.11 mEq L-1, P < 0.05). NaHCO3 administration resulted in significantly more total repetitions than placebo (NaHCO3: 139.8 +/- A 13.2, placebo: 134.4 +/- A 13.5), as well as significantly greater blood [Lac(-)] after the exercise protocol (NaHCO3: 17.92 +/- A 2.08, placebo: 15.55 +/- A 2.50 mM, P < 0.05). These findings demonstrate ergogenic efficacy for NaHCO3 during HRE and warrant further investigation into chronic training applications.
European Journal of Applied Physiology
Carr, B. M.,
Webster, M. J.,
Boyd, J. C.,
Hudson, G. M.,
Scheett, T. P.
(2013). Sodium Bicarbonate Supplementation Improves Hypertrophy-Type Resistance Exercise Performance. European Journal of Applied Physiology, 113(3), 743-752.
Available at: http://aquila.usm.edu/fac_pubs/7644