Monday, December 23, 2024
Research

Sodium Bicarbonate (baking soda) supplementation improves anaerobic and cognitive performance.(Chycki et al., 2022)

Gayan Perera

Athletes competing in combat sports must be able to absorb and process a great deal of constantly shifting information and respond appropriately to it within a short amount of time. This requires having sufficient cognitive flexibility and executive functioning, especially working memory. 

Brain-derived neurotrophic factor (BDNF) and insulin-like growth factor 1 (IGF-1) have been suggested as potential exercise-induced facilitators of memory.

Background:

It is believed that lactate, created during anaerobic activity, is the catalyst that sets off the release of BDNF and IGF-1. When lactate is produced through anaerobic glycolysis, hydrogen ions are also formed. This results in a decrease in pH within the muscle, which increase fatigue. It has been demonstrated that supplementation with sodium bicarbonate can increase the hydrogen-ion buffering capacity in skeletal muscle, increasing lactate accumulation. Muscles secrete lactate into the bloodstream, where it can pass the blood-brain barrier and serve as an energy source and neuroprotective element. 

Chycki et al., 2022 a 21-day randomized controlled trial, investigated the effect of sodium bicarbonate supplementation on physical and cognitive performance. Sixteen male combat athletes (average age of 24) took either sodium bicarbonate (5 grams twice per day) or a placebo.

Results:

  • There were substantial increases in postexercise lactate concentrations, upper whole limb work, and mean power output in the subjects who took sodium bicarbonate.
  • Compared to the placebo group, there was a substantial increase in post-testing lactate levels and working memory in the bicarbonate group.
  • The lack of association between IGF-1 and BDNF levels and working memory in this study suggests that exercise-induced lactate increases may be the primary cognitive mechanism driving athletes’ cognitive performance.

Reference:

Chycki J, Zajac A, Toborek M. Bicarbonate supplementation via lactate efflux improves anaerobic and cognitive performance in elite combat sports athletes. Biol Sport. 2021 Oct;38(4):545-553. doi: 10.5114/biolsport.2020.96320. Epub 2020 Dec 30. PMID: 34937963; PMCID: PMC8670805.