The scientific evidence suggests that a dose of less than 0.1g of sodium bicarbonate per kg of body mass is unlikely to be effective while, at the other end of the scale, a dosage greater than 0.3g/kg BM is unlikely to further improve the potential performance benefit. This upper limit may be slightly lower for females (0.25g/kg BM) since they commonly have a lower level of muscle mass.

The generally accepted protocol for bicarbonate loading is to divide the calculated total dose into five relatively even amounts and, starting three hours before competition, to stagger the intake at 30-minute intervals so that loading is complete an hour before the start.

health4ni wrote:The studies show improved times in the running & swimming.

I'd say that with regards to lifting weights & more conditioning based training, you'll be able to keep going for longer. So, that would mean a few more reps. It'll probably be most evident towards the end of the training session when lactate levels are highest due to them being built up over the session.

Beta-Alanine (BA) is the only naturally occurring beta amino acid. It is a non-essential amino acid found naturally in both the body and in foods such as chicken. Beta-alanine's performance enhancing effects are due to its ability to raise intra-muscular levels of carnosine. Research has shown that there is a strong relationship between carnosine concentrations in muscle and high intensity exercise performance.

Scientists have demonstrated that high intensity/high volume training significantly increases muscle carnosine concentrations in untrained subjects. However this rise in carnosine levels soon plateaus, after which, the only way to increase levels further is to supplement with BA (carnosine itself is poorly absorbed in humans). BA has been shown to raise muscle carnosine levels by 64% in as little as 4 weeks, and by 80% after 10 weeks. Carnosine is a naturally occurring di-peptide that is found in both type 1 and type 2 muscle fibers (but in significantly higher concentrations in type 2 fibers) and its primary function is to act as an intracellular buffer of hydrogen ions (H+). When we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles’ pH to drop (becoming more acidic).

This acidification of the blood causes fatigue, decreases muscular performance and reduces the magnitude of neural drive - forcing muscular failure. Moreover in a more acidic environment ATP is less effective and the release of calcium - a key component to muscle contraction - is hindered substantially. In addition to causing a drop in muscle pH, hydrogen ions also inhibit the PFK enzyme (reducing the body's capacity to produce energy from glucose), as well as interfering with the formation of the actin-myosin cross bridges (necessary for muscle contraction to occur). By maintaining higher levels of muscle carnosine through beta alanine supplementation, it is possible to delay the build up of H+ and the resultant detrimental effects this accumulation causes. Furthermore carnosine helps activate the enzymes responsible for generating muscle contractions (myofibrillar-ATPase). By generating this enzyme it appears that Carnosine prevents fatigue through yet another mechanism entirely.

Alex wrote:The only issue I've had with loading with BA in the past is that it can make me feel a little sleepy 20 mins after dosing.

Alex wrote:The only issue I've had with loading with BA in the past is that it can make me feel a little sleepy 20 mins after dosing.

kp1512 wrote:

Alex wrote:The only issue I've had with loading with BA in the past is that it can make me feel a little sleepy 20 mins after dosing.

me too mate. im taking it now and i get the tingly and sleep feel within 30 mins. i find ba/creatine a good mix tbh

ash fletcher wrote:I was thinking of doing this for sprinting, but there certainly is potential for that sort of dosing to give you the shits!

Alex wrote:

ash fletcher wrote:I was thinking of doing this for sprinting, but there certainly is potential for that sort of dosing to give you the shits!

Bicarb or BA?

health4ni wrote:You must exercise caution with sodium bicarb use when starting out. Start with small doses (1 teaspoon is fine) and then build up if you intend to load with it. It does have a bowel stimulatory effect. So yes, don't take it close to exercise. But 45-60mins before is a good guide.

Creatine has some research supporting it's use pre-bed to aid sleep. I hadn't heard about BA. It doesn't do that to me. I like the buzz and that gets me going

Alex wrote:So perhaps through the morning before a game and day before training in my case?

ash fletcher wrote:I think having 5 gram doses spread throughtout day is probably the 'safest' option lol if you combine it with BA and citrulline malate like im planning to do i'm sure the effect will be awesome anyway.