This is what I performed my thesis research on...the effects of bicarbonate loading on repeat sprint ability in soccer players.
When exercising anaerobically we produce lactic acid. The acid reduces the pH of the muscle cell, and thereby inhibits certain enzymes involved in energy production. This in turn reduces performance.
Bicarbonate is a buffer..in other words, it ties up the hydorgen ion (acid) so that it cannot reduce pH and thus allows for more lactic acid production (faster production of energy).
Now, to take advantage of it you need two things.
1. the right dose...which appears to be .3 g/kg of body weight. For a 220 man this is 30g
2. The right exercise. An exercise that produces a high amount of lactic acid. This would be something like 400m repeat sprints, mountain biking, a 1000m row, etc.
Like the above poster said, its not going to do much nless you are doing high rep training with very low rest periods.
Also, the side effects include diareah.
For more information in hu8mans, check out some of the research done by Dr. David Bishop
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