// Overview
Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.
// Key topics in this episode:
00:00 - intro
02:06 - What sodium bicarbonate does in the body
04:16 - what's the problem with sodium bicarbonate?
10:10 - What athlete types benefit from sodium bicarbonate?
14:40 - Is sodium bicarbonate safe?
16:47 - How much sodium bicarbonate should you take?
18:59 - Pre-loading with sodium bicarbonate
21:18 - Sodium bicarbonate in long-term training plan
// GUEST
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.
// LINKS
- Kristin's Website: [ Ссылка ]
- IG: [ Ссылка ]
- 2020 Study on Individualization of Sodium Bicarb Ingestion: [ Ссылка ]
- Meta Analysis: Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis | Sports Medicine [ Ссылка ]
- Asker Jeukedrup Summary: Sodium bicarbonate, cheap and effective? [ Ссылка ]
- Why Top Olympic Athletes Use Baking Soda to Boost Performance [ Ссылка ]
- The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists - PubMed [ Ссылка ]
- Knowledge is Watt article [ Ссылка ]
// HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
/ LISTEN / SUBSCRIBE TO THE PODCAST
Apple: [ Ссылка ]
Spotify: [ Ссылка ]
Google: [ Ссылка ]
// GET FREE TRAINING CONTENT
Join our weekly newsletter: [ Ссылка ]
// TRAINRIGHT MEMBERSHIP FREE 14-DAY TRIAL
Get access to training plans, an app to track your progress, and a private forum where you can get advice from professional coaches: [ Ссылка ]
Use Code: TRAINRIGHT
// CONNECT WITH CTS
Website: [ Ссылка ]
Instagram: [ Ссылка ]
Twitter: [ Ссылка ]
Facebook: [ Ссылка ]
