Sodium Bicarbonate
According to Annelie Pompe, a prominent mountaineer and world-champion free diver, alkaline tissues can hold up to 20 times more oxygen than acidic ones. When our body cells and tissue are acidic (below pH of 6.5-7.0), they lose their ability to exchange oxygen, and cancer cells just love that.
Be aware too, that shortness of your breath is a common symptom of dehydration, as is low energy. Do have a drink of several glasses of water and feel your body's almost instantaneous response.
Those in the sports world understand the benefits of taking sodium bicarbonate (baking soda) orally before workouts or athletic events—doing so raises the oxygen-carrying capacity of the blood. One can actually feel the difference in performance—it is that noticeable. One of the limitations of using bicarbonate orally in this fashion is that it can provoke diarrhea during an event if taken in too high dosages. Another limitation is of short duration of the effect.
A report published in 2010 in “Food and Nutrition Sciences” states that athletes who participate in events taking one to seven minutes, such as 100- to 400-meter swimming and 400- to 1,500-meter running, benefit most from sodium bicarbonate. In regard to resistance training, a study published in 2014 in the “Journal of Strength and Conditioning Research” demonstrated a marked improvement in performing squats and bench presses to exhaustion when participants took baking soda compared to a placebo. Studies of elite rowers doing a 2k for time, for example, tend to note no benefit or an insignificant one. Swimming is the opposite; studies using a repeated sprint protocol (either 10 sprints of 50m or 5 sprints of 100-200m) have shown that the decline in performance normally seen with repeated sprints is abolished with sodium bicarbonate.
Blood, Sweat, and Buffers: pH Regulation During Exercise
Magnesium
It is clear that sub-optimum dietary magnesium intakes impairs athletic performance. Studies carried out in 1986/87 revealed that gymnasts, football and basketball players were consuming only around 70% of the RDA of magnesium, while the intake of female track and field athletes was even lower, as low as 59% of the RDA. Evidence shows that a magnesium shortfall boosts the energy cost, and hence oxygen use, of exercise during activities like running or cycling.
One study of male athletes supplemented with 390 mg of magnesium per day for 25 days resulted in an increased peak oxygen uptake and total work output during work capacity tests.
Magnesium deficiency reduces metabolic efficiency, increases oxygen consumption and heart rate required to perform work, all things that would take the edge off performance. Athletic endurance and strength performance increase when a large amount of magnesium is supplemented because a magnesium shortfall can cause a partial uncoupling of the respiratory chain, increasing the amount of oxygen required to maintain ATP production. In one study, young athletes supplemented with 8mgs of magnesium per kilo of body weight per day experienced significant increases in endurance performance and decreased oxygen consumption during standardized, sub-maximal exercise.
Studies have shown that supplementing with 30mg of Zinc and 450mg of magnesium per day can elevate testosterone levels up to 30%. Dr. Lorrie Brilla, at Western Washington University, reported that these minerals significantly increase free testosterone levels and muscle strength in NCAA football players. Dr. Brilla reported that during an eight-week spring training program athletes had 2.5 times greater muscle strength gains than a placebo group.
“Magnesium is essential to a diet for people are under a lot of stress or want to experience the ultimate rush,” says Dr. James Thor, National Director of Extreme Sports Medicine. “Several reasons, one is if you are working out in a gym, or continual stress excessive amounts of lactic acid in the muscle have been linked to higher levels of anxiety,” Dr. Thor adds. Large amounts of magnesium are lost when a person is under stress and when magnesium chloride is applied to the muscles topically it promotes the release of lactic acid from the muscle tissue.
Maximal contraction of the quadriceps is positively correlated to serum magnesium status.
Magnesium is the single most important mineral for athletes.
Adequate magnesium level will help against
Schüssler-Salts are not only suitable for the supportive treatment of illnesses, or a replacement of mineral deficiencies, but they are increasingly applied in the field of sports and fitness. Thus, the essential minerals can be used for cramps and muscle tension on one hand, and on the other hand they ensure a better efficiency and faster regeneration of the body after a training session. The best remedy is No. 7 Magnesium phosphate 6X in form of the well-known ‘Hot Seven’.
http://www.biochemic-remedies.com.au/wp-content/uploads/2019/08/Sch%C3%BCssler-Express-64-.pdf
Caffeine?
http://www.bodybuilding.com/fun/5-ways-to-make-caffeine-more-effective
Get the most out of your daily caffeine intake by learning how and why caffeine works. Once you know this, you'll know how to use it to achieve your major performance goals!
Nearly 80 percent of adults in the U.S. consume caffeine in one form or another every day. For most of us, it's a way of life, how we get out of bed in the morning, or make it through an afternoon workout. But it does a lot more than just help overcome your brain's grogginess or deliver a blast of energy. Taken in the right amount and at the right time, caffeine can boost your performance in the gym and may even help you recover faster!
Once you understand how and why your caffeine works, you can start strategizing to get the most bang for your buck out of the ingredient.
CAFFEINE CAN HELP GET YOU EXTRA REPS IN THE GYM
Caffeine does more than just give you a jolt in your pre-workout; it can actually help block specific receptors located throughout the body that are responsible for feelings of fatigue. This can translate into more reps, more sets, and overall greater training volume.
A 2012 study published in the Journal of Strength and Conditioning Research found that 180 milligrams of caffeine consumed 60 minutes before a bout of resistance exercise resulted in significantly more reps being completed in the bench press, deadlift, back squat, and row. The group that supplemented with caffeine also experienced lower ratings of perceived exertion. Caffeine has also been shown to improve maximal lower-body strength as well as sprint performance.
Caffeine intake can also lead to improvements in reaction time, potentially helping athletes who participate in sports that require quick decision-making skills like soccer, football, and baseball.
Too much caffeine can actually have the opposite effect on you, so the best way to experience optimal effects is to take roughly 300 milligrams up to 60 minutes before your workout. It's also best to time your caffeine intake when you most need it, either first thing in the morning or before a workout.
A 2013 study published in the Journal of Strength and Conditioning found that those who supplemented with caffeine before their workout reported significantly lower levels of soreness compared to a placebo, even though they were able to complete more repetitions during their lifting session.6
It's believed that caffeine can reduce the activity of adenosine—a substance in the body associated with fatigue that's increased during injury or heavy exercise.
Just be warned that too much caffeine can leave you feeling nauseated, coping with a stomach ache, or suffering from the caffeine jitters.
-------------------
Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise
Eccentric exercise occurs when skeletal muscles produce force while being lengthened. For example, the biceps brachii muscles act eccentrically when a cup of coffee is lowered from the mouth to a tabletop. This experiment found that caffeine (equal to ∼2 cups of brewed coffee) could produce a large reduction in pain resulting from eccentric exercise–induced, delayed-onset muscle injury. This finding may improve the quality of life of individuals who experience skeletal muscle pain after engaging in unaccustomed, eccentrically biased exercise.
http://www.jpain.org/article/S1526-5900(06)01023-6/abstract
-------------------
and don't forget to take a "caffeine nap" for that Extra vitality!
Drink a cup of caffeinated coffee, then take a 15-minute nap immediately after. It sounds backward, but research shows that this particular combination makes you feel more alert and recharged than if you just drank the coffee, or just napped for 15 to 30 minutes.
Called a "caffeine nap," it gives you the refreshing effects of sleep plus a jolt of caffeine, which kicks in just as you're waking up.
According to Annelie Pompe, a prominent mountaineer and world-champion free diver, alkaline tissues can hold up to 20 times more oxygen than acidic ones. When our body cells and tissue are acidic (below pH of 6.5-7.0), they lose their ability to exchange oxygen, and cancer cells just love that.
Be aware too, that shortness of your breath is a common symptom of dehydration, as is low energy. Do have a drink of several glasses of water and feel your body's almost instantaneous response.
Those in the sports world understand the benefits of taking sodium bicarbonate (baking soda) orally before workouts or athletic events—doing so raises the oxygen-carrying capacity of the blood. One can actually feel the difference in performance—it is that noticeable. One of the limitations of using bicarbonate orally in this fashion is that it can provoke diarrhea during an event if taken in too high dosages. Another limitation is of short duration of the effect.
A report published in 2010 in “Food and Nutrition Sciences” states that athletes who participate in events taking one to seven minutes, such as 100- to 400-meter swimming and 400- to 1,500-meter running, benefit most from sodium bicarbonate. In regard to resistance training, a study published in 2014 in the “Journal of Strength and Conditioning Research” demonstrated a marked improvement in performing squats and bench presses to exhaustion when participants took baking soda compared to a placebo. Studies of elite rowers doing a 2k for time, for example, tend to note no benefit or an insignificant one. Swimming is the opposite; studies using a repeated sprint protocol (either 10 sprints of 50m or 5 sprints of 100-200m) have shown that the decline in performance normally seen with repeated sprints is abolished with sodium bicarbonate.
Blood, Sweat, and Buffers: pH Regulation During Exercise
- Exercise and how it affects the body
Magnesium
It is clear that sub-optimum dietary magnesium intakes impairs athletic performance. Studies carried out in 1986/87 revealed that gymnasts, football and basketball players were consuming only around 70% of the RDA of magnesium, while the intake of female track and field athletes was even lower, as low as 59% of the RDA. Evidence shows that a magnesium shortfall boosts the energy cost, and hence oxygen use, of exercise during activities like running or cycling.
One study of male athletes supplemented with 390 mg of magnesium per day for 25 days resulted in an increased peak oxygen uptake and total work output during work capacity tests.
Magnesium deficiency reduces metabolic efficiency, increases oxygen consumption and heart rate required to perform work, all things that would take the edge off performance. Athletic endurance and strength performance increase when a large amount of magnesium is supplemented because a magnesium shortfall can cause a partial uncoupling of the respiratory chain, increasing the amount of oxygen required to maintain ATP production. In one study, young athletes supplemented with 8mgs of magnesium per kilo of body weight per day experienced significant increases in endurance performance and decreased oxygen consumption during standardized, sub-maximal exercise.
Studies have shown that supplementing with 30mg of Zinc and 450mg of magnesium per day can elevate testosterone levels up to 30%. Dr. Lorrie Brilla, at Western Washington University, reported that these minerals significantly increase free testosterone levels and muscle strength in NCAA football players. Dr. Brilla reported that during an eight-week spring training program athletes had 2.5 times greater muscle strength gains than a placebo group.
“Magnesium is essential to a diet for people are under a lot of stress or want to experience the ultimate rush,” says Dr. James Thor, National Director of Extreme Sports Medicine. “Several reasons, one is if you are working out in a gym, or continual stress excessive amounts of lactic acid in the muscle have been linked to higher levels of anxiety,” Dr. Thor adds. Large amounts of magnesium are lost when a person is under stress and when magnesium chloride is applied to the muscles topically it promotes the release of lactic acid from the muscle tissue.
Maximal contraction of the quadriceps is positively correlated to serum magnesium status.
Magnesium is the single most important mineral for athletes.
Adequate magnesium level will help against
- fatigue,
- heat exhaustion,
- blood sugar control, and
- against sudden death through cardiac arrest.
- Increased energy expenditure causes an increase in magnesium requirements.
- Magnesium depletion and deficiency play a role in the pathophysiology of physical exercise.
Schüssler-Salts are not only suitable for the supportive treatment of illnesses, or a replacement of mineral deficiencies, but they are increasingly applied in the field of sports and fitness. Thus, the essential minerals can be used for cramps and muscle tension on one hand, and on the other hand they ensure a better efficiency and faster regeneration of the body after a training session. The best remedy is No. 7 Magnesium phosphate 6X in form of the well-known ‘Hot Seven’.
http://www.biochemic-remedies.com.au/wp-content/uploads/2019/08/Sch%C3%BCssler-Express-64-.pdf
Caffeine?
http://www.bodybuilding.com/fun/5-ways-to-make-caffeine-more-effective
Get the most out of your daily caffeine intake by learning how and why caffeine works. Once you know this, you'll know how to use it to achieve your major performance goals!
Nearly 80 percent of adults in the U.S. consume caffeine in one form or another every day. For most of us, it's a way of life, how we get out of bed in the morning, or make it through an afternoon workout. But it does a lot more than just help overcome your brain's grogginess or deliver a blast of energy. Taken in the right amount and at the right time, caffeine can boost your performance in the gym and may even help you recover faster!
Once you understand how and why your caffeine works, you can start strategizing to get the most bang for your buck out of the ingredient.
CAFFEINE CAN HELP GET YOU EXTRA REPS IN THE GYM
Caffeine does more than just give you a jolt in your pre-workout; it can actually help block specific receptors located throughout the body that are responsible for feelings of fatigue. This can translate into more reps, more sets, and overall greater training volume.
A 2012 study published in the Journal of Strength and Conditioning Research found that 180 milligrams of caffeine consumed 60 minutes before a bout of resistance exercise resulted in significantly more reps being completed in the bench press, deadlift, back squat, and row. The group that supplemented with caffeine also experienced lower ratings of perceived exertion. Caffeine has also been shown to improve maximal lower-body strength as well as sprint performance.
Caffeine intake can also lead to improvements in reaction time, potentially helping athletes who participate in sports that require quick decision-making skills like soccer, football, and baseball.
Too much caffeine can actually have the opposite effect on you, so the best way to experience optimal effects is to take roughly 300 milligrams up to 60 minutes before your workout. It's also best to time your caffeine intake when you most need it, either first thing in the morning or before a workout.
A 2013 study published in the Journal of Strength and Conditioning found that those who supplemented with caffeine before their workout reported significantly lower levels of soreness compared to a placebo, even though they were able to complete more repetitions during their lifting session.6
It's believed that caffeine can reduce the activity of adenosine—a substance in the body associated with fatigue that's increased during injury or heavy exercise.
Just be warned that too much caffeine can leave you feeling nauseated, coping with a stomach ache, or suffering from the caffeine jitters.
-------------------
Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise
Eccentric exercise occurs when skeletal muscles produce force while being lengthened. For example, the biceps brachii muscles act eccentrically when a cup of coffee is lowered from the mouth to a tabletop. This experiment found that caffeine (equal to ∼2 cups of brewed coffee) could produce a large reduction in pain resulting from eccentric exercise–induced, delayed-onset muscle injury. This finding may improve the quality of life of individuals who experience skeletal muscle pain after engaging in unaccustomed, eccentrically biased exercise.
http://www.jpain.org/article/S1526-5900(06)01023-6/abstract
-------------------
and don't forget to take a "caffeine nap" for that Extra vitality!
Drink a cup of caffeinated coffee, then take a 15-minute nap immediately after. It sounds backward, but research shows that this particular combination makes you feel more alert and recharged than if you just drank the coffee, or just napped for 15 to 30 minutes.
Called a "caffeine nap," it gives you the refreshing effects of sleep plus a jolt of caffeine, which kicks in just as you're waking up.