Several research studies have investigated effects of bicarbonate supplementation on athletic performance. During high intensity exercise, acid production (and resulting acidic stress) impairs energy metabolism and muscle contraction. Theoretically, alkalizing agents, such as bicarbonate, should restore the pH level, delay the onset of fatigue, and improve endurance during high intensity exercise. Improvements in acid buffering and performance in sprints has been documented, but less is documented relating to endurance at the anaerobic threshold (AT), metabolic acidosis, or muscle recovery the day after exhaustive exercise.
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Can Alka-Myte®, a mineral supplement that is formulated to act as an alkalizing agent, improve the body’s ability to manage excess acids generated during high intensity exercise?
Two elite male cyclists performed a series of tests over a six-week period. Cyclist “A” was a 49 year old, nationally ranked, male triathlete weighing 150 pounds. Cyclist “B” was a 57 year old, competitive male athlete weighing 160 pounds. Each athlete underwent three separate weeks of testing. Each week included a VO2max and anaerobic threshold (AT) test on Day 1 (see definitions for more details about these measures), a “Time to Fatigue at AT” test (i.e. exercise at the predetermined AT for as long as possible for each athlete) on Day 4, and a muscular recovery test (i.e. number of leg presses at 2.7 times body weight after exercising to exhaustion on the previous day) on Day 5.
Athletes were tested first to determine a baseline with no Alka-Myte supplementation. This was followed by a week of testing using a low dose of 4 grams of Alka-Myte per day. A final week of testing used a higher dose of 2mEq/kilogram of body weight (about 11 grams per day for a 150 pound athlete). Each testing week was separated by a week of rest.
Gas exchange testing was performed using the Cosmed K4B2 portable breath-by-breath analyzer. Lactate was measured using an Accusport Analyzer. Bicycle testing was done using a CompuTrainer with gearing set for the AT test on Day 1 and the “Time to Fatigue at AT test on Day 4. A Cybex leg press machine was used for the muscle recovery test on Day 5.
Alka-Myte supplementation significantly increased the time to fatigue for both athletes (258% for Cyclist A, 28% for Cyclist B);
Lactate levels for both athletes (an indication of lactic acid processed during exercise) at exhaustion were not as high with Alka-Myte supplementation in spite of the increased work performed (17% lower for Cyclist A, 50% lower for Cyclist B);
High dose Alka-Myte supplementation improved muscle recovery for both athletes (243% for Cyclist A, 110% for Cyclist B); and
Alka-Myte supplementation may lower the heart rate and respiratory rate of athletes as they exercise to exhaustion.
Venous bicarbonate, total serum calcium and urine pH levels were within normal ranges. Cyclists did not report any gastro-intestinal system complaints while taking Alka-Myte. Typically, bicarbonates have side effects which include multiple potential gastro-intestinal system complaints.
It is unclear why the lactate levels and respiratory quotient (R value) were lower with Alka-Myte supplementation despite the same workload over a longer period of time. One explanation may be the prolonged isocapnic buffering (i.e. arterial carbon dioxide pressure remaining constant) associated with longer term exercise. Training has not been shown to improve isocapnic buffering but I did not find any research specifically on isocapnic buffering for the work intervals of this test. If Alka-Myte accelerates lactate clearance, fat burning may be enhanced and the resulting increase in fat burning may lead to glycogen sparing.
Additional research should confirm:
(1) the increase in endurance at anaerobic threshold (AT) or lactate threshold and
(2) improved muscle recovery using a double-blind, randomized controlled study with a greater number of athlete subjects. The study format could be simplified to use baseline gas exchange and/or lactate testing to obtain the anaerobic threshold (AT) power settings for completion of the endurance test. As long as the study is controlled and blind, the results should be reliable. If a more complex study were possible, it would be advantageous to confirm the improvement in fat burning, lower respiratory rate and lower heart rate at the same power output.
Hypercalcemia can be a medical emergency and calcium supplementation, a component of Alka-Myte, should be used with caution above the recommended daily allowance (RDA) adopted by the U.S. Food and Drug Administration (FDA). Safety of long term supplementation with alkalizing agents at high doses of 2mEq/kilogram of body weight, is not established.
The following definitions are provided for the lay reader and came from Matthews and Fox’s book as listed in the Bibliography.
VO2Max – Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. Those who are most fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2 max for average male athletes is about 51 ml/min.kg and for female athletes it is about 44 ml/min.kg.
Anaerobic Threshold (AT) – The anaerobic threshold, the point at which lactic acid starts to accumulate in the muscles, is considered to be somewhere between 85% and 90% of your maximum heart rate. This is approximately 20 beats higher than the aerobic threshold. Your anaerobic threshold can be determined with anaerobic threshold testing. The anaerobic threshold is also known as the lactate threshold (LT).
Lactic Acid and Acidic Stress – During intense exercise, lactic acid (lactate) increases in the muscle cells as a result of metabolic stress. However, Noakes in South Africa has documented that although excessive lactate production is part of the extreme fatigue process, it is the protons (H+ or acid) produced that leads to acidic stress and restricts further performance. The expression "lactic acid" is used commonly by athletes to describe the intense “burn” felt during exhaustive exercise. Thus “lactic acid” is a misnomer for the real culprit, acidic stress.
Respiratory Quotient (the “R Value”) – R Value is the ratio of carbon dioxide (CO2) produced to oxygen (O2) consumed and is also known as the Respiratory Exchange Ratio (RER). Carbohydrates, fat and protein all play a part in energy metabolism and for a certain volume of oxygen the energy released will depend upon the energy source. It is possible to estimate which particular fuel (carbohydrate, fat or protein) is being oxidized by calculating the R Value.
Bibliography:
Avedisian, L., Guerra, A., Wilcox, A., & Fox, S. (1995). The effect of selected buffering agents on performance in the competitive 1600 meter run. Medicine and Science in Sports and Exercise, 27(5), Supplement abstract 133.
Chicharro, J.L., Hoyos, J., & Alejandro, L. (2000). Effects of endurance training on the isocapnic buffering and hypocapnic hyperventilation phases in professional cyclists. British Journal of Sports Medicine, 34, 450-455.
Frank, C.M., & Völker, K., (Editors). 2005. Molecular and cellular exercise physiology. Champaign, IL: Human Kinetics.
Gore, J.G. 2000. Physiological tests for elite athletes. Champaign, IL: Human Kinetics.
Hyland, P. J., MacConnie, S. E., & Meigs, R. A. (1993). The effect of sodium bicarbonate ingestion on work output during a 2,000 meter rowing ergometer time trial. Medicine and Science in Sports and Exercise, 25(5), Supplement abstract 1085.
Matthews, D. and Fox, E., "The Physiological Basis of Physical Education and Athletics", 1980, Philadelphia, Saunders.
Myers, J.N. 1996. Essentials of cardiopulmonary exercise testing. Champaign, IL: Human Kinetics.
Santalla, A., Perez, M., Montilla, M., Vicente, L., Davidson, R., Earnest, C., & Lucia, A. (2003). Sodium bicarbonate ingestion does not alter the slow component of oxygen update kinetics in professional cyclists. Journal of Sports Science, 21(1), 39-47.
Sleivert, G. Aerobic Assessment. Guidelines for Athlete Assessment in New Zealand Sport.
Viru, A. & Viru, M. 2001. Biochemical monitoring of sport training. Champaign, IL: Human Kinetics.
Wasserman, K., Hansen, J.E., Sue, D.Y., Casaburi, R., & Whipp, B.J. (1999). Principles of exercise testing and interpretation: Including pathophysiology and clinical applications, 3rd Ed. Baltimore, MD: Lippincott Williams & Wilkins.
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Acid Zapper Tablets should be taken with a large swallow of water or other liquids such as sports drinks or coffee. The tablets should never be chewed or taken dry. Acid Zapper Granulesshould be mixed with water or other liquids such as sports drinks or coffee, and are not intended to be ingested dry. For a soothing drink stir in about 1/8 teaspoon (1/2 scoop) of granules into about 3 ounces of warm water to clear the acid burn from your mouth, esophagus or stomach. This mix also improves oral health and speeds athletic recovery.
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