// Overview
Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.
// Key topics in this episode:
00:00 – intro
02:06 – What sodium bicarbonate does in the body
04:16 – what’s the problem with sodium bicarbonate?
10:10 – What athlete types benefit from sodium bicarbonate?
14:40 – Is sodium bicarbonate safe?
16:47 – How much sodium bicarbonate should you take?
18:59 – Pre-loading with sodium bicarbonate
21:18 – Sodium bicarbonate in long-term training plan
// GUEST
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women’s Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.
// LINKS
– Kristin’s Website: https://sportsnutritionforwomen.com/
– IG: https://www.instagram.com/sportsnutritionforwomen/
– 2020 Study on Individualization of Sodium Bicarb Ingestion: https://rgu-repository.worktribe.com/output/855283/is-individualization-of-sodium-bicarbonate-ingestion-based-on-time-to-peak-necessary
– Meta Analysis: Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis | Sports Medicine https://link.springer.com/article/10.1007/s40279-021-01575-x
– Asker Jeukedrup Summary: Sodium bicarbonate, cheap and effective? https://www.mysportscience.com/post/sodium-bicarbonate-cheap-and-effective
– Why Top Olympic Athletes Use Baking Soda to Boost Performance https://www.outsideonline.com/health/training-performance/baking-soda-performance-boost/
– The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists – PubMed https://pubmed.ncbi.nlm.nih.gov/39068627/
– Knowledge is Watt article https://knowledgeiswatt.substack.com/p/31-bicarbonate-before-hit-training
// HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He’s participated in and coached hundreds of athletes for endurance events all around the world.
/ LISTEN / SUBSCRIBE TO THE PODCAST
Apple: https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?uo=4
Spotify: https://open.spotify.com/show/15dWnenPQEgz81NfQjm4Nt
Google: https://bit.ly/3sZ07B8
// GET FREE TRAINING CONTENT
Join our weekly newsletter: https://trainright.com/newsletter/
// TRAINRIGHT MEMBERSHIP FREE 14-DAY TRIAL
Get access to training plans, an app to track your progress, and a private forum where you can get advice from professional coaches: https://trainright.com/membership/
Use Code: TRAINRIGHT
// CONNECT WITH CTS
Website: https://trainright.com/
Instagram: https://www.instagram.com/cts_trainright
Twitter: https://twitter.com/trainright
Facebook: https://www.facebook.com/CTSAthlete
3 Comments
you ever consider what sodium bicarb does to your weight with water retention? I take it and gain a kg. Detrimental to hill clmbs.
I find it interesting that for high performance the general recommendation is to essentially do the opposite of what the health guidelines are; which are to increase the amount of sodium intake as well as increase amount of protein intake
So it's alkaline… what happens if it hits your acidic stomach? It neutralises your stomach acid! Well, there goes your digestion of proteins, etc. So stop this bogus of bicarbonate! Bicarbonate is only appropriate once your meal it hits your duodenum, its added by your pancreas naturally after digestion has been initiated…