When it comes to enhancing our workouts, we often turn to various supplements, equipment, and training techniques. However, there’s one unexpected ingredient hiding in our kitchen cabinets that may hold the key to unlocking our fitness potential: baking soda.
Yes, the same baking soda we use in baking and cleaning can actually be a secret weapon to boost your workout. In this article, I explore how incorporating baking soda into your fitness routine can provide you with a competitive edge, increase endurance, and help you achieve your fitness goals.
The Science Behind Baking Soda and Exercise: Baking soda, also known as sodium bicarbonate, is a natural compound that acts as a buffering agent in the body.
During intense exercise, our muscles produce lactic acid, which leads to fatigue and a decline in performance. Baking soda works by neutralizing the acidity in our muscles, reducing the buildup of lactic acid, and delaying fatigue.
- Improved Endurance:
One of the key benefits of using baking soda during workouts is its ability to improve endurance. Studies have shown that taking baking soda before high-intensity exercise can enhance performance and increase the time to exhaustion.
By reducing the acidity in the muscles, baking soda allows you to push harder and maintain a higher level of intensity for longer periods, ultimately leading to better results.
- Boosting Anaerobic Performance:
In addition to enhancing endurance, baking soda has also been found to have a positive impact on anaerobic activities.
Anaerobic exercises, such as sprinting and weightlifting, rely heavily on the body’s ability to generate energy without oxygen.
Baking soda aids in this process by buffering the acid buildup in the muscles, enabling them to contract more efficiently. This, in turn, can lead to increased power output and improved performance in explosive movements.
Reduced Muscle Soreness: Intense workouts often leave us with muscle soreness and stiffness in the following days. Baking soda can help alleviate this post-workout discomfort.
Its alkaline properties can counteract the acidity that accumulates in the muscles during exercise, reducing inflammation and promoting faster recovery.
By incorporating baking soda into your routine, you can bounce back quicker, allowing for more frequent and productive training sessions.
A spokesperson for Bulk.com confirmed saying, “Sodium bicarbonate acts as a similar stimulant to creatine, in the fact it can help with short, high-intensity periods of exercise.
“This is due to its ability to reduce hydrogen ions produced from anaerobic metabolism.
“Several studies have found that baking soda experience reduces fatigue during HIIT, allowing someone to pursue a high-intensity workout for a longer period of time.
“Baking soda is also good for helping reduce recovery time from that exercise. This is because it decreases the acidity in your working muscles to help you exercise longer.
“Essentially, it can help to increase strength, coordination, and high-intensity exercise performance, allowing you to push yourself further during intense activities such as weightlifting, running, swimming, and cycling.
“Whilst it helps to reduce that stiff, fatigued feeling the next day, it is still extremely important to thoroughly stretch before and after you exercise.
“Research suggests that the most effective dose is 0.3 grams per kg taken 60–180 minutes before exercise.”
How to Use Baking Soda for Workouts: To harness the benefits of baking soda for your workouts, it’s important to use it correctly. Here are a few guidelines to keep in mind:
- Start with a small dosage: Begin by taking around 0.3 grams of baking soda per kilogram of body weight mixed with water, about 60-90 minutes before your workout. Gradually increase the dosage if tolerated well.
- Be mindful of potential side effects: Baking soda can cause gastrointestinal discomfort, including bloating, gas, and an upset stomach. Experiment with smaller amounts to gauge your tolerance and minimize any discomfort.
- Consult with a healthcare professional: If you have any underlying medical conditions or concerns, it’s always advisable to consult with a healthcare professional before incorporating baking soda into your fitness regimen.
Below, Bulk.com share their coconut protein cake recipe which contains baking soda to help boost your workout.
COCONUT PROTEIN CAKE RECIPE
Ingredients:
- 60g coconut flour
- 1 Scoop Vegan Coconut Whey Protein
- 1/3 cup (78ml) coconut oil melted
- 3 large eggs
- 2 tsp vanilla extract
- 1/4 cup stevia
- 1 tsp baking powder
- 1 tsp baking soda
- 1/4 cup unsweetened coconut flakes
Instructions:
1.) Preheat the oven to 350F/180C and line two 7.5” (or 8”) cake pans with parchment paper and spray with non-stick spray.
2.) In a small bowl, sift together the coconut flour, ultra-fine Scottish oats, protein powder, baking powder, baking soda, stevia and salt. In a large bowl, whisk together the eggs, egg whites, milk, yoghurt and extracts.
3.) Slowly add the dry ingredients to the wet ingredients and whisk together until smooth. You may need to add more or less water depending on what flour you have used – it will be thick but pourable. Leave to stand for about 2 minutes – the batter will thicken up a bit.
4.) Whisk in the vinegar, then immediately pour into the prepared cake pans.
5.) Bake in a preheated oven for approximately 18-22 minutes (if using 8” pans it will be done in about 18 minutes) or until golden, well risen and a toothpick inserted comes out clean.
6.) Allow to cool completely on a wire rack before frosting.
Who would have thought that a simple ingredient like baking soda could hold the key to enhancing our workouts?
With its ability to reduce muscle acidity, boost endurance, and improve anaerobic performance, baking soda has emerged as a surprising ally in our fitness journeys.
As with any supplement, it’s important to use baking soda responsibly and in consultation with a healthcare professional if needed.
So, why not give it a try? Unleash the power of baking soda and take your workouts to the next level. Your body and performance will thank you.