Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪

Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪💬 Got a question or feedback? Write us at: [email protected]☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: From a black market at the World Athletics Championships to the podium of UTMB, a simple kitchen powder is rewriting the limits of endurance. For decades, sodium bicarbonate's power was locked behind violent gastrointestinal side effects, even carrying a documented risk of gastric rupture. This episode deconstructs the hydrogel revolution that solved this problem. We explain the core physiology of extracellular buffering: how creating an alkaline 'sink' in your blood pulls fatigue-inducing hydrogen ions out of your muscles via MCT transporters, allowing you to push harder for longer. We also reveal the genetic lottery of the MCT1 polymorphism that determines if you're a responder and unpack the powerful placebo effect. Finally, you'll get the practical blueprint: the optimal 0.3 g/kg dose, the critical 90-120 minute timing protocol, and the absolute 'don'ts'—like never chewing the hydrogel and understanding the risks of the massive sodium load.Keywords: sodium bicarbonate, hydrogel, maurten, endurance, performance, extracellular buffering, acidosis, mct1, utmb, ergogenic aid🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Downs, C. R., & Stonebridge, P. A. (1989). Gastric rupture following ingestion of sodium bicarbonate. Scottish Medical Journal, 34(5), 534.Grgic, J., Pedisic, Z., Saunders, B., et al. (2021). International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 54. https://doi.org/10.1186/s12970-021-00458-wMcClung, M., & Collins, D. (2007). “Because I know It will!”: Placebo Effects of an Ergogenic Aid on Athletic Performance. Journal of Sport & Exercise Psychology, 29(3), 382-394.Shannon, E. S., Regnier, A., Dobson, B., Yang, X., Sparks, S. A., & McNaughton, L. R. (2024). 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. European Journal of Applied Physiology, 124(12), 3671-3682. https://doi.org/10.1007/s00421-024-05567-3Wilkes, D., Gledhill, N., & Smyth, R. (1983). Effect of acute induced metabolic alkalosis on 800-m racing time. Medicine and Science in Sports and Exercise, 15(4), 277-280. https://doi.org/10.1249/00005768-198315040-00004Voices generated by artificial intelligence from the scientific report produced by the Lactate team.