Baking Soda Supplementation

If you think baking soda is only good for bakling and cleaning, you are missing out on an opportunity to boost your performance in the gym.

As it turns out, this cheap and accessible product hidden under your kitchen sink is perhaps something you might want to try next.

Chemical compounds

Sodium Bicarbonate is usually produced by the reaction of ammonia, sodium chloride and carbon dioxide in water.
It has many uses: fire extinguishing, disinfection, cooking, pH balancer & cleaning for example.

The main purpose or use of sodium bicarbonate is negating the effects of acidosis. This is where it becomes interesting.

Use as a supplement

When performing a strenuous type of activity, your blood acidity builds up (lactate) and studies have shown that sodium bicarbonate creates a buffer between lactate and lactic acid, creating a significant delay in the lactic acid build-up.
The time-frame of these effects take place 1 to 7 minutes of activity.

The effects can be compared to effects of beta-alanine, without the tingling.

Dosage

The reccommende dosage of sodium bicarbonate is 200-300mg per kg bodyweight and should be taken 60-90 minutes before a workout.
However, some caution is advised, consuming a large amount in a concentrated time-frame can cause an upset stomach, bowels or nausea.
Also, since about 28% of sodium bicarbonate is actually sodium, it's not advised for people with high bloodpressure for example.

Always start with a smaller dosage, to see how your body reacts.

For more info and studies, go to www.examine.com

Steal Sweat Wrist Wraps

Wrist Pain & Flexibility

One of the most common complaints I hear when I give CrossFit classes, is wrist pain or discomfort.

Putting our wrists in awkward postitions when doing front squats & handstands or putting a lot of pressure on them while doing snatches is for most of us a painful experience.



Over time your wrists will get stronger and be able to cope better, but with certain heavy lifts a little support can go a long way.

First and foremost, I want to make sure it's clear that I always encourage our athletes to condition themselves with as little support as possible, to make sure their bodies don't need to rely on equipment to complete a task.

Everyone will benefit from proper wrist mobility- and warm-up exercises, and this video is a great has a great routine that you can do before a workout or as an extra conditioning routine.

Steel Sweat™ Wrist Wraps

I was approached by the folks from Steal Sweat to try our their wrist wraps and write down my experiences.

They sent me a pair for free (disclaimer :-)) 
Personally I don't use wrist wraps that often, but this was a nice opportunity to test a product.

The fabric is made from cotton and elastic, and quite thick, at least thicker than the wraps I've used in the past.
For people with small wrists (like me) they can be a bit big and bulky, but very supportive nonetheless.

The thumb-loop at the end of the wrap secures the wrap in place at all times and overall these wraps provide optimal support for weightlifters, powerlifters or crossfittters.

You can purchase them on Amazon



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