Effect of sodium bicarbonate ingestion during 6 weeks of HIIT on anaerobic performance of college students

Abstract

Background Past studies have found that sodium bicarbonate ingestion prior to exercise has a performance-enhancing effect on high-intensity exercise. The aim of this study was to investigate the effects of continuous sodium bicarbonate (NaHCO 3 ) supplementation on anaerobic performance during six weeks of high-intensity interval training (HIIT). Methods Twenty healthy college-age male participants were randomly assigned to either the HCO 3 − group (SB) or the placebo group (PL), with 10 subjects in each group. Both groups completed 6 weeks (3 days/week) of HIIT with the SB ingesting an orange-flavored solution containing 15 g xylitol and 0.2 g HCO 3 − /kg body mass during each training day, and PL ingesting a similar beverage that was HCO 3 − -free. This study separated 6 weeks of training into two stages with different training intensities, with the first 3 weeks at a lower intensity than the second 3 weeks. Blood samples to measure serum HCO 3 − were obtained 5 min before and 30 min after the following HIIT training sessions: Week 1, training session 1; week 3, training session 3; week 6, training session 3. Three 30s Wingate tests (WAnT) were conducted before, in the middle, and after the training and the supplementation interventions, with peak power, mean power, and fatigue index obtained during WAnT, and blood lactate and heart rate obtained after WAnT. Results Our findings indicate the following: 1) Serum HCO 3 − level of SB was significantly higher than PL ( p < 0.05) both before and after each HIIT; 2) Relative peak power in WAnT was significantly higher in the SB group after 6 weeks ( p < 0.01); 3) Lactate clearance rate and the lactate clearance velocity after 10 min of WAnT were both significantly higher in SB in the post-test (p < 0.01); 4) Heart rate recovery rate at 10 min after WAnT in both SB and PL after 6 weeks were significantly improved (p < 0.01 and p < 0.05, respectively), resulting in no difference between groups on these measures. Conclusions These data suggest that supplementation of HCO 3 − at the level of 0.2 g/kg body mass before HIIT training enhances the effect of HIIT on anaerobic performance, and improves the blood lactate clearance rate and the blood lactate clearance velocity following anaerobic exercise.

Effects of Dietary Supplements on Adaptations to Endurance Training

“…However, similar increases in cytochrome-c oxidase and βhydroxyacyl-CoA dehydrogenase (β-HAD) maximal activities were found in active but untrained men taking β-alanine or a placebo during six weeks of Sprint Interval Training (SIT) (three sessions per week) [55], suggesting differences in peripheral adaptations may not be seen when total work performed is the same. This is in contrast to some findings for sodium bicarbonate [33,34].…”

“…Ingestion of sodium bicarbonate before each cycling interval training session (24 sessions over eight weeks) in recreationally-active women resulted in greater improvements in the lactate threshold (26 vs. 15%, d = 0.5) and time to fatigue (164 vs 123%, d = 1.9) compared with a placebo, even though training volume and intensity was matched between groups (Table 1) [33]. Six weeks of high-intensity interval training (HIIT) (18 sessions) by recreationally-active men consuming sodium bicarbonate or a placebo prior to each training session led to greater improvement in relative peak power (20.8 vs. 10.3%, d = 2.1) but no differences in relative mean power on a Wingate test [34], and similar improvements in time to fatigue, maximum power, and lactate threshold power, though only the bicarbonate group had significant increases in CS activity (22.3 vs. 12.6%) [35]. However, four weeks of sodium bicarbonate supplementation in highly-trained male rowers did not provide significant performance benefits compared with a placebo [36].…”

Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations—A Narrative Review

“…Edge et al [95] showed superior increases in lactate threshold (26% vs. 15%) and time to exhaustion (164% vs. 123%) after 8 weeks of 3x/week training (training progressed from six to 12 two minute intervals at 140-170% of the lactate threshold) in trained female participants who received sodium bicarbonate (0.2 mg/kg at 90 and 30 min) before training compared to placebo [95]. Additionally, Wang et al [96] demonstrated increases in relative peak power after 6 weeks of HIIT training three times per week in college-aged males [96].…”

Effects of Pyruvate Supplementation on High-intensity Interval Exercise Induced Metabolic Acidosis and Repeated Sprint Exercise Performance of College Soccer Athletes

“…The standards for exhaustion included: is the average oxygen consumption 30 s before reaching exhaustion 31 . W max was calculated as the power of the last completed stage plus the fraction of time spent in the nal non-completed stage multiplied by 30 W 32,33 . The rate of perceived exertion (RPE) and heart rate (HR) were measured during the test using the Borg scale (6-20) 34 and Polar V800 (Polar Electro Oy, Oulu, Finland).…”