Verdens billigste kosttilskudd?
Det er gjort mye forskning på inntak av bikarbonat, og ifølge Sosial- og helsedirektoratet peker forskningen entydig på at inntak av bikarbonat (bakepulver) har en prestasjonsfremmende effekt på øvelser som utføres med nær maskimal intensitet, og som varer i 1-7 minutter. Undersøkelsene viser ikke til noen prestasjonsfremmende effekter på øvelser med varighet under 30 sekunder, og det er usikkert om det gir noen positive effekter på øvelser som varer over 30 minutter.
Altså er det nesten så faste bevis som man kan få på at inntak av bakepulver har en prestasjonsfremmende effekt på øvelser med forholdvis kort varighet, f. eks kardiotrening med varighet under 30 minutter.
Og alt dette uten noen helserisiko! Det eneste som er rapportert er magetrøbbel og i noen tilfeller diaré, men for å sitere Sosial- og helsedirektoratet; «Bruk av bikarbonat medfører neppe noen helserisiko når det brukes i moderate doser». (jeg tuller ikke! Den norske stat sier dette, og de mer eller mindre anbefaler idrettsutøvere å prøve ut bakepulver som prestasjonsfremmende kosttilskudd.)
Jeg må si jeg ble skikkelig overrasket over dette, og hadde sett på dette som ‘bullshit’ om jeg hadde lest det på en hvilken som helst nettside, men jeg leste dette i en rapport fra Sosial- og helsedirektoratet med navn ‘Mat og prestasjon kostholdsanbefalinger for idrettsutøvere’. Rapporten kan bestilles som et hefte ved å sende en e-post tiltrykksak@shdir.no med bestillingsnummer ‘IS-1132’, eller lastes ned her: http://dhk.no/info/Rapport_IS_1132.pdf
Rapporten er utarbeidet av en arbeidsgruppe bestående av 3 personer (inkl. lederen) fra ‘Institutt for ernæringsforskning’, 2 personer fra Olympiatoppen, 1 fra ‘Kliniske ernæringsfysiologers forening’, 1 fra Hormonlaboratoriet på Aker sykehus, 1 fra Norges idrettshøgskole og 1 fra Sosial- og helsedirektoratet.
Utdrag fra Rapport 15-1132:
Her er en kopi fra teksten som omhandler bikarbonat (bakepulver) i Sosial– og helsedepartementets rapport ‘Mat og prestasjon kostholdsanbefalinger for idrettsutøvere’;
«6.3.4 Bikarbonat
Funksjon:
Bikarbonat er basisk og har en buffereffekt på det sure miljøet som oppstår i cellene under anaerobt arbeid med varighet lenger enn 20-30 sekunder. Den mest brukte formen for bikarbonat er vanlig bakepulver.
Effekt:
Økt bufferkapasitet vil bedre muskelens evne til å nøytralisere overskuddet av hydrigenioner, og dermed forsinke den muskulære trettheten som oppstår ved langvarig anaerobt arbeid (McNaughton 2000)
Det er gjennomført mer enn 50 studier på effekten av bikarbonat på prestasjonsevne. I en metaanalyse av 29 godt kontrolerte studier med varierende framgangsmåte (øvelser med varighet fra 30 sekunder til 5-7 minutter med maksimal intensitet) konkluderte Matson og Tran (1993) med at inntak av bikarbonat hadde en moderat effekt på prestasjon.
Det er usikkert om bikarbonat har positiv effekt på øvelser av lengre varighet (30-60 minutter) (McNaughton 2000). Derimot foreligger det entydig dokumentasjon på at supplementering ikke påvirker presasjonen i øvelser som varer mindre enn 30 sekunder (McNaughton 2000). Maughan og Burke (2002) hevder at tilskudd av bikarbonat kan være en nyttig strategi for å øke prestasjonsevnen i øvelser som utføres med nær maskimal intensitet, og som varer i 1-7 minutter.
Bruk og restriksjoner:
Den vanlige framgangsmåten for bikarbonatsupplementering er inntak av 300 mg bikarbonat per kg kroppsvekt 1-2 timer før trening. Flere studier har vist at det må et minimumsinntak til for at man skal oppnå en prestasjonsfremmede effekt. McNaughton (2000) fant en økning i prestasjonen med en dose på 200 mg per kg, og denne effekten økte lineært opp til en dose på 300 mg per kg. (Fredarn.com kommentar: hvilket betyr at en voksen person kan ta mellom 2-3 spiseskjeer med bakepulver 1-2 timer før trening for å oppnå en prestasjonsøkende effekt.)
Bruk av bikarbonat medfører neppe noen helserisiko når det brukes i moderate doser (Maughan og Burke 2002). Bivirkninger i mage-/tarmsystemet er midlertidig hyppig rapportert (McNaughton og Cedaro 1991). Det er ikke uvanlig at utøvere får diaré og magekramper av doseringer som brukes i idrettssammenheng, og noen utøvere får så store problemer at deet veier opp for den positive effekten. Risikoen for diaré kan reduseres ved å innta mye væske (>1 liter) sammen med bikarbonat (Burke 2003).
Maughan og Burke (2002) poengterer at idrettsutøvere bør prøve ut supplementering under trening og mindre viktige konkurranser for å vurdere om de får en ønsket effekt av bikarbonat og om de opplever noen bivirkninger.»
Mer, mer, og enda mer…:
Selv om jeg ser på denne rapporten som veldig fortrolig, bestemte jeg meg for å undersøke enda mer om bikarbonat (bakepulver) og dets prestasjonsfremmende effekter, her følger noen utdrag og konklusjoner fra forskjellige undersøkelser og websider;
«A performance enhancer that costs around one dollar.
As an ergogenic aid sodium bicarbonate (NaHCO3) loading has been researched and utilized by endurance athletes for years, and with mixed results. This is just good ol’ baking soda that is available in any supermarket for around one dollar. However, don’t let the simplistics fool you. If taken over a period of time ‘bicarb’ may help enhance muscular performance during both prolonged and intense exercise. In theory, bicarb loading is thought to augment the ‘buffering capacity’ of the bicarbonate buffer system in blood and the working tissues. This system in the body prevents the drop in pH in the working tissues caused by the build up of lactic acid (the burn in your muscles) producing fatigue. By enhancing blood acid-base regulators (buffering capacity) with bi-carb, it may delay muscular fatigue and reduce lactic acid accumulation in muscle. However, athletes using high doses of bi-carb regularly report some rather debilitating side effects, namely stomach cramping and chronic diarrhea.»
– http://ast-ss.com/research/cribb/research_reviews/rr_full_text.asp?rrID=70
«A chemical compound available as baking soda or Alka Seltzer, sodium bicarbonate buffers lactic acid allowing longer bouts of near maximal cycling for short, high intensity sprint events lasting 1 to 7 minutes (400m. or 800m. sprints, time trials), but of minimal additional effect compared to the body’s natural buffering capacity for lactic acid during very short intense exercise lasting less than 30 seconds or sustained endurance events. Generally, studies that used doses of 300 mg/kg body wt. found an ergogenic effect, while those using less than 200 mg/kg showed no effect.»
– http://www.cptips.com/nutmyt.htm
«An ingestion of 300 mg/kg of body weight of bicarbonate before exercising will help you reduce muscular fatigue and so increase the performance of short- term physical exercise. Thus drinking mineral water containing bicarbonate may contribute to this beneficial intake.
Sportsmen continuously have two problems to solve : the other athletes to overtake and fatigue to overcome. The causes of fatigue are multifactorial, either they have physiological or psychological origins. From the physiological point of view, fatigue can have a central or peripheral origin. Among the peripheral causes, fatigue could be due to the accumulation of metabolites in muscle, such as lactates, hydrogen ions and ammonia. During prolonged submaximal effort, the major cause of fatigue is the energy substrate depletion (namely carbohydrates), but it has been shown that hyperthermia (over 40.1 C) or dehydration (over 1 or 2 % of body weight loss) could also contribute to the occurrence of fatigue.
In fact, to optimise performance, it is important to minimise fatigue and to delay its appearance. Athletes are aware of substances which could offset fatigue and since the 90s the use of sodium bicarbonate has become usual among sportsmen to buffer the acids produced during exercise.»
– http://www.mgwater.com/bicarb.shtml
«Sodium Bicarbonate
This compound is found naturally in the body and acts as a buffering agent for lactic acid when lactate levels rise due to high-intensity exercise.
Does It Work? Probably. It’s been the topic of research on many occasions and appears to be effective in improving performance in 400m, 800m, and 1500m runs.
Is It Safe?Only in moderation. Excessive doses can lead to alkalosis. It appears safe at the doses necessary to produce ergogenic effect, with the primary side effects being GI distress and diarrhea. These symptoms may well offset the ergogenic effect as well.
Is It Legal?Yes. Sodium bicarbonate is currently not a banned substance.»
Konklusjon:
Et inntak av 200-300 mg bakepulver per kg kroppsvekt 1-2 timer før trening vil høyst sannsynlig gi prestasjonsfremmende effekter, det innebærer høyst sannsynlig ingen helserisiko med en slik dosering, men det kan gi magetrøbbel som diaré, og bør derfor prøves ut i forbindelse med trening før du evnt. bestemmer deg for å bruke det under konkurranse.
Risikoen for diaré kan reduseres ved å innta mye væske (>1 liter) sammen med bikarbonat.
Personlig vil jeg rundt 75 min før min neste kardio-økt prøve en dosering med 1 toppet spiseskje (ca 15 gram) bakepulver. Jeg kommer til å opptadere denne artikkelen med mine egne erfaringer i løpet av neste uke.
IMPORTERTE KOMMENTARER FRA GAMMEL BLOGG:
rakett effekten
Hei!
Hevelsene i tarmsystemet vil nok forårsake gassproduksjon og en ekplosiv utladning ved utslipp. Regner med at det vil bli ført opp ENTEN på dopinglisten ELLER på listen over uetisk husmannskost 😀
Wednesday, September 26, 2007 – 10:05 AM
Fredrik Gyllensten
Olympiatoppen anbefaler idrettsutøvere å prøve det.. Men det kan som jeg har skrevet (og du poengeter) gi midlertidig magetrøbbel – men noen merker dog ikke disse probleme.. Jeg har treningsfri denne uka, men skal selv teste det ut og komme tilbake med erfaringer neste helg..
Wednesday, September 26, 2007 – 11:57 PM
Slappfisken
Er ikke Natron enda bedre da?
Thursday, October 4, 2007 – 01:01 PM
selurdog
Så……hadde det noen positiv effekt?
Monday, April 7, 2008 – 11:09 AM
Pingback: Fredarn.com » Blog Archive » Trening & Kosthold; Verdt å lese uken av 24. mai 2010
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