Lactate in Power sport- Bicarbonate - Ergogenic Aid

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--- deadliftdiva@... wrote:

> Ok at this point I'd like to hear from Krieger

> - wasn't bicarbonate loading specifically busted

> with regard to powerlifting in " Pure Power " magazine

> some time ago?

How much lactate is produced during a short bursts of

extremely high intensity or work?

The studies that have been used to validate the use of

bicarbonate have been with workouts that last from

about 1 minute to 7-10 minutes.

I am not aware of studies done with short bursts of

exercise, such a single maximum lift or a single

maximum effort.

However if we look at the series of metabolic changes

that during the initiation of a muscular activity we

come to the realization the very little if any lactate

is produced during short busts of high intense

muscular contraction.

I am not sure how long a single deadlift, or bench

press might last, but based on my experience that the

time would be measured in seconds- most likely no

longer that 10-15 seconds.

Up to now we have been concentrating on the glycolytic

process which produces energy for a muscular

contraction. As we have outlined in a previous post,

this process produces either pyruvic acid or lactic

acid.

This process is a relatively slow process and if we

relied on this activity short bursts of high intensity

activity would be impossible.

There is a process known as alactic anaerobic energy

production. In simple terms it means that energy is

produced with the subsequent production of lactic

acid.

ATP is the ultimate fuel need to produce muscular

contraction. All metabolic processes involved in

energy production lead to the production of ATP.

At rest there is a small amount of ATP available to

the muscle that allows it to start contraction. There

is enough to last a few seconds (5-10), depending on

training status etc. Once this ATP supply is depleted

it needs to be replenished, otherwise the muscle

will not continue to contract.

This is were Creatine phosphate comes into play.

Creatine phosphate acts as an emergency repository of

energy.

In order to produce energy, ATP releases a phosphate

and becomes ADP.. It can reload by receiving a

phosphate by way of the glycolytic process-- however

as I stated this is a relatively slow process.

This is where the CP comes in. The CP gives up its

Phosphate to convert ADP back to ATP and muscle

contraction can continue. There is enough CP

available to sustain production of ATP for another

10-30 seconds or longer. This is known as the alactic

anaerobic production of energy. In this process

lactic acid is not produced.

It is obvious that the amount of CP available will

depend on the level of training (or Creatine loading)

of the athlete. CP does not make the muscle stronger

but allows them to work anaerobically for a longer

period of time without producing lactic acid.

Activities lasting less thank 1 minute will either

produce no lactic acid or a very small amount.

Once the CP has been depleted the Glycolytic process

takes over in restoring the ATP.

Most power sports occur in short bursts with a

relatively long recovery period.

During this recovery period CP is restored to its

original level. Since the muscle is no longer

contracting at high intensity during the recovery

period the activity becomes aerobic.

When high intensity activity lasts longer than 30+

seconds (note the time periods I have used will vary

between athletes depending on their level of training)

Lactic acid and subsequently Lactate will begin to

accumulate. This is what occurs during the Farmers

walk.

While a maximum dead lift might not benefit from

bicarbonate loading, I would imagine that bicarbonate

loading might help extend the Farmers walk.

More important than bicarbonate loading is proper

training. The whole rationale behind Lactate training

is to train at a level that allows accumulation of

Lactate so that the body is stressed enough to adapt

the appropriate mechanisms for clearing lactic acid

and lactate more quickly. Amongst these mechanisms is

an increase in buffering capacity.

Perhaps the winner of the World's Strongest Man goes

not to the man with the most absolute maximum strength

but to the man with best Lactate tolerance (or highest

bicarbonate load).

I hope this has been helpful in a better understanding

of the role of bicarbonate loading in power sports.

Ralph Giarnella MD

Southington Ct USA

> The only thing I've recently heard in the gyms is

> some thinking that taking a " TUMS " will help on

> recovery....but that has made a few people extremely

> SICK trying it too....which is worse, sore muscles

> or hurling violently lol. I'll take DOMS for 200,

> ....

>

> I don't know anybody who uses the bicarbonate nor

> have I heard anybody competing at meets I've been at

> proclaim the usefulness of worrying their pH. The

> only worry I have is staying sufficiently hydrated

> and energized, and yeah, that's a POWERADE TM thing

> with me, nothing more.

>

> (side note: even effervescent creatine with its

> fizzy component has been a problem for a few people

> I've trained with in the past, causing severe

> nausea/gas and a feeling like lifting after intake a

> very bad idea? one guy drank some on the way to a

> workout and felt SO bad he bought water and drank it

> on the way in...trying desperately to settle his

> stomach. regular creatine didn't induce this so

> perhaps the bicarbonate isn't going to work for some

> people at all?).

>

> The Phantom

> aka Schaefer, CMT, CSCS, competing powerlifter

> Denver, Colorado, USA

>

> ====================

> -------------- Original message --------------

>

> Dan, I gather you are disputing the efficacy of

> bicarbonate as an

> ergogenic aid.

>

> I posted the Tipton and Jeukendrup paper because

> they are highly

> respected scientists in the field of sports

> nutrition and metabolism.

> I don't have a copy of the paper in full.

>

> However, I think it is fair to say that there are

> three legal

> ergogenic supplements that most sports scientists

> agree do offer some

> advantage for some athletes, in some events. The

> evidence is

> relatively mature.

>

> They are creatine, caffeine and bicarbonate.

>

> You can see a summary of the evidence for

> bicarbonate (and citrate)

> at the following link. (More recent evidence may

> also be available.)

>

>

http://www.ais.org.au/nutrition/documents/T16.5Bicarbonate.pdf

>

> And a fact sheet, with appropriate doses etc here:

>

>

http://www.ais.org.au/nutrition/documents/SupBicarbonate07.pdf

>

> As a point of interest, and for the original poster,

> there is also

> this paper:

>

> Int J Sport Nutr Exerc Metab. 2007 Apr;17(2):206-17.

> Does sodium-

> bicarbonate ingestion improve simulated judo

> performance? Artioli GG,

> Gualano B, Coelho DF, Benatti FB, Gailey AW, Lancha

> AH Jr.

>

> " In conclusion, sodium bicarbonate improves

> judo-related performance

> and increases blood lactate concentration but has no

> effect on

> perceived exertion. "

>

> If you dispute the utility of bicarbonate as an

> ergogenic aid, I

> would welcome a comprehensive formulated rebuttal of

> the evidence.

>

>

> Gympie, Australia

>

>

> > > >

> > > >

> > > > The buffer capacity is of importance during

> performance drawing

> > > energy

> > > > from anaerobic glycolysis.

>

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