Sodium Bicarbonate: A Role in Collegiate Swimming

Allison Kliewer

University of the Incarnate Word

December 5, 2012

Sodium Bicarbonate: A Role in Collegiate Swimming

Competitive athletes compete and train to the best of their abilities. They have to be

able to perform in any condition and at their best in order to excel in a sport. Athletes trying to

achieve at the highest level of competition often use ergogenic aids such as creatine, caffeine,

and ephedrine to enhance sport performance. An ergogenic aid is defined as “any means of

enhancing energy utilization, including energy production, control, and efficiency” (Silver,

2001). Albeit limited, the use of ergogenic aids has been increasing in the collegiate athlete

population (Dascombe et al, 2010).

Sodium bicarbonate (SB), more commonly known as baking soda, has been used for

years. As an ergogenic aid SB is reported to reduce the negative effects of acid build up in the

circulation. The claims made about SB are that it increases endurance, shortens recovery time,

and helps increase intensity during exercise. In addition, claims by supplement shops include

that taking SB will increase endurance, intensity with resistance training, help with muscle

recovery, and maximize physique and performance impact. Claims for enhanced performance

can be made, whether valid or not, without demonstrated safety and efficacy of a product

(ADA, 2009). There are no regulations against the use of SB and is not banned by the

International Olympic Committee (IOC) or the National Collegiate Athletic Association (NCAA).

However, there is conflicting evidence in the literature that the supplement enhances

performance, as the ergogenic effects of SB have been demonstrated in some types of exercise

and not others. According to the Australian Institute of Sport, sodium bicarbonate is considered

a grade A supplement and has been shown to benefit performance in specific situations in sport

following a specific protocol (2010).

There is limited research on competitive swimmers even though many swimmers use it

and many coaches recommend using it (personal experience). Limitations also lie in research

regarding the motives behind the collegiate swimmers choice to take SB. Conclusive evidence

is needed to determine the role of SB on competitive swimmers (Edge, J., Bishop, D., and

Goodman, C. 2006).

Extensive research has not been conducted on NCAA swimmers in regards to the use of

SB. The purpose of this study is to assess basic nutrition and supplementation knowledge, and

the use of SB including frequency, perceived benefits, and reasons for use in NCAA swimmers.

Literature Review

A study of use and perceptions of nutrition and supplements was conducted by

Karabudak and Ercumen on elite water sport athletes who competed at national, international

and Olympic levels within Europe (2011). Results show that 72% of athletes take supplements,

and believe they are necessary to be successful in sport. The primary purpose for taking

supplements was to provide energy, maintain strength, maintain health, and restore nutrients.

The most commonly used supplements by swimmers were multivitamins, multivitamin with

minerals, and creatine. The lack of congruence between the reasons and supplements used,

shows poor understanding of why the athletes take supplements. Forty-one percent of the

athletes claimed an explanation for not seeking further information regarding a specific

supplement was that “the product must be safe since it is a commonly advice.” Results also

indicate that the belief of supplements as an unavoidable part of competition, and the pressure

to take dietary supplements is reflected in the high prevalence of use (Karabudak and Ercumen,

2011). Fifty-four percent of those who do not take supplements and 78% of those who do take

supplements felt well informed about nutrition and nutrition supplements, however, other

results showed that 53% of athletes had minimal or no knowledge about the supplements they

took, and only 36% of those who used supplements were aware of the possible contamination.

The authors conclude that athletes appear to take supplements with poor understanding of

why they take them (Karabudak and Ercumen, 2011).

Froiland et al, 2004, conducted a survey on 207 male and female division I athletes. The

survey was developed to determine an athlete’s definition of supplement, use and regularity of

supplements, source of information and recommendations regarding use and reasons for

choosing to use, supplemental frequency of use, personal explanation for use and how it

enhances performance or improve health, and demographics. Only 11% reported having never

used supplements and 34% accurately defined supplements by including a positive effect on

sport performance, strength, muscle, and recovery in their definition. Of those who used, 86%

took supplements for energy. Most information on supplements was obtained from either,

family, teammates, strength coach, athletic trainer, registered dietitian (RD), friend or coach.

The reasons for use were for health, strength and power, increased energy, and weight and

muscle gain. Thirty-three percent did not consider fluid and calorie replacement products as a

dietary supplement, and only 37% correctly identified the appropriate function of vitamins

while 30% thought vitamins provided energy. Therefore, it is evident that athletes do not have

a clear or complete understanding of what qualifies as a dietary supplement. It should be noted

the athletic department provided a RD specializing in sports nutrition at no charge to the

athletes. In this study advice given by staff clearly affected the choices of the athletes regarding

supplementation.

Lewis, M. surveyed 152 male and female division I athletes of various sports with a 14

item questionnaire (2012). Results showed that 51% of those that used nutritional ergogenic

aids, and 33% of those who did not, believed supplements are the most effective way to build

muscle and increase energy (2012). Of the 80% who used nutritional ergogenic supplements,

90% reported an experienced benefit.

Mechanism of Sodium Bicarbonate

During high-intensity exercise the body is supplied energy via anaerobic glycolysis. The

by-product of anaerobic glycolysis is lactic acid which builds up within the muscle cell, inhibiting

energy production, and resulting in fatigue (Ghaphery, N. A. 1995). The buildup of lactic acid

eventually will leak out of the muscle cell into the blood (Ghaphery, N. A. 1995). Sodium

bicarbonate is used as a buffering agent in the extracellular environment to improve

performance during continuous short-term high intensity work. Increased extracellular

buffering capacity efficiently buffers diffused hydrogen ions and lactate. This helps to indirectly

maintain intracellular pH because SB cannot diffuse directly into the muscle cells and affect

intracellular pH (Ghaphery, N. A. 1995).

Preventing a decrease in blood pH via increased buffering capacity has been

hypothesized to provide a delay in fatigue and enhance performance. Fatigue is attributed to

lower pH values which inhibit muscular contraction by: inhibiting enzyme activity in key

metabolic pathways (glycolysis, citric acid cycle and electron transport oxidative

phosphorylation), inhibiting the release of calcium ions from the sarcoplasmic reticulum and

the binding of calcium ions to the protein troponin reducing the rate of cross bridge cycling. It

also impairs the rate of depolarization of the muscle membrane and propagation of the neural

impulse initiated at the motor end plate (Requena et al, 2005).

Intra and extracellular buffer systems act to reduce buildup of hydrogen ions by

preventing a large drop in pH during intense muscle contractions (Edge, J., Bishop, D., and

Goodman, C. 2006). Sodium bicarbonate ingestion acts as a buffering agent and is thought to

improve performance in short term anaerobic exercise by reducing the accumulation of

hydrogen ions in skeletal muscle, interstitium, and blood (Edge, J., Bishop, D., and Goodman, C.

2006). Sodium bicarbonate facilitates efflux of hydrogen ions and lactic acid from cells and

reportedly increases the rate of ATP production. (Raymer, G., Marsh, G., Kowalchuk, T., and

Thompson, R. 2004). Edge et al. found SB ingestion leads to a greater lactate threshold, mean

power, and short term endurance (2006).

Problem

Only two studies have been conducted on swimmers as seen in Tabe 1. Of the studies

on sodium bicarbonate, and the limited research with collegiate swimmers, no quantitative

study has been conducted researching the relationship between attitudes, beliefs, nutrition

knowledge and the usage of SB. Little published data specifically describes the dietary and

psychological profiles of NCAA swimmers. Scientific studies have thoroughly explored the

ergogenic mechanism of SB and the performance results in various sports other than

swimming, but less is known concerning swimmers’ attitudes toward integrating nutritional

practices, or SB, into his or her training/competition regimen and whether or not the athlete

believes this area to be beneficial to training/competing.

Article Subject Age Anthropometrics Training Regimen NaHCO Dose Method Variables Measured

GI Tolerability

Zajac, et al. 8 maletrained competitive youth swimmers

post puberty15.1 ±0.4 years

body mass 56.1 ± 1.2 kg, height 1.66 ± 0.03 m, training experience 6.6 ± 0.6 years

Swimmers trained approximately 25 h per week, including 2.5 h of strength training on landAverage volume of swim training equaled 69.5 km per week

300 mg. kg BM NaHCOdissolved in 500ml solutionFluid was ingested over 15 in period, 90 min before start of the test trial

Each subject completed two test trials of 4x50m freestyle swims with 1 min passive rest between each sprint

Blood PhSBBELactate

Not Reported

Lindh, et al. 9 male elite-standard swimmers3- world ranked top 52- world ranked top 304- top 8 nationally

20.4 ± 1.7

180.5 ± 5.1 cm76.1 ± 4.0 kg

Regular training regimenaverage 10 x 2.5 hours pool-based sessions per weekaverage 3 x 1.5 hours land-based sessions per week

300 mg. kg BM NaHCOsupplementation was consumed over a 30 min period commencing 90 min prior to the start of the performance with water taken ad libitum

Maximal effort 200 m freestyle swim on 3 separate occasionsstandardized warm up (2000m -30 min duration)10 min post warm up swimmers competed in 200 m trial

pH valuesBlood bicarbonateBase excessLactate

Not Reported

Table 1: Studies that use swimmers as subjects and explore relationship of sodium bicarbonate with swim performance, which lack

subjective data.

Methodology

A group interview method will be used to administer the survey as a questionnaire. The

questionnaire will be developed by the researcher to evaluate the swimmers preexisting

nutrition and supplementation knowledge level, perceptions, beliefs, attitudes and utilization

practices of SB. The swimmers taking part in the study are elite swimmers training

approximately 20 hours a week and have been cleared to participate in intense physical activity

via institutional sports physicals. They have a routine practice six days a week in which all

swimmers participate. The swimmers cover approximately 55km to 60 km per week. The

subjects are a sub-population of NCAA swimmers.

Subjects must be at least 18 years or older. Subjects will not be identified and data

collection will be kept confidential. Documentation will be stored in a file cabinet in the closet

of room 316 in the Bonilla Science Hall, in a locked room that only faculty have access to. Taking

part of the survey will in no way hinder the swimmers athletic or academic relationship with the

University of the Incarnate Word. No action will be taken if there are reports of illegal or

banned supplementation use. Subjects are at limited risk due to the nature of the study.

Data Collection

The head swim coach will be contacted prior to recruitment to obtain permission to

conduct the survey with the swimmers. Subjects will be recruited via email and by word of

mouth by the head swim coach. A date will be set with the swim team at earliest convenience

and the downstairs classroom will be reserved for the date of the questionnaire administration.

At the beginning of the swimmers normal practice time, the questionnaire will be administered

in the presence of the researcher. Swimmers will agree to participate by signing the IRB

approved consent form. Coaches will be asked to leave the room, in avoidance of any possible

bias from their presence. The researcher will give an introduction, explanation, and benefits of

the survey followed by instructions and distribution of questionnaire. While in the classroom

the swimmers will be asked not to share answers, answer honestly, and remain silent unless

they have questions in which they will raise their hand, and personal attention will be given.

Questionnaire

The questionnaire used was developed based on the research question and objectives.

Important information required was decided with a target population defined. A group

interview was determined to be the best method for data collection with this population.

Content of questions were divided into three domains: nutrition and supplementation

knowledge, SB knowledge and usage, and attitudes, beliefs, and influences of nutrition and

supplementation. Wording of questions and answer choices were articulated so that the

subject would be able to offer accurate answers. Multiple choice, numeric open-ended, text

open-ended, and agreement scale are included as answer choices. To reduce possible

habituation, same answer choices are limited and changes in positive answers choices were

made (Appendix A). Questions pertaining specifically to swimmers were used to maintain

interest. The order and format of questions provide easy and less personal questions early and

the more difficult and open ended questions later. Related questions were randomized and

separated in order to reduce the possibility of associations made by the subject through other

questions. Qualities of the questionnaire followed that of M. Crawford’s Marketing Research

and Information Systems (1997). Concepts associated with misconceptions or attitudes

towards supplements and SB were identified through review of peer reviewed research articles

and based on personal experience as and with college athletes.

Field Study

A field study was given to nutrition graduate students, registered dietitians, and

previous NCAA swimmers. The purpose of the field study is to determine if the questions

achieved desired results, are placed in the best order, easily understood, and is not misleading

to the subject, allowing for additional or elimination of specific questions or instruction. The

field study included eight, what will be referred to as experts in the field. Of the eight, three

BA’s were held, one registered dietitian, two BS’s in dietetics, BS in business, BS in nutrition, BS

in nutritional sciences, and a M Ed in Kinesiology. Combined they had 16 years experience as a

NCAA swimmer, 14 years experience in nutrition, and 2 years in another NCAA sport field.

Feedback from study was encouraged and changes were made accordingly. The experts

validated the questionnaire. It took an average time of 13 minutes to complete the survey.

Results

Statistical Package for the Social Sciences (SPSS) will be used for data analysis in the

form of descriptive statistics for all variables, including demographic information to determine

use of SB and knowledge base scores. Univariate analysis and central tendencies will be

determined and presented as frequency distribution on a univariate frequency table.

It is of interest of the researcher to identify: basic sport nutrition knowledge, basic

knowledge of supplements, knowledge of SB as an ergogenic aid, perceived mechanism of

action for SB, ethics pertaining to supplemental use, perceived demand of sport, sources of

nutritional and supplement knowledge, and a detailed usage of SB in NCAA swimmers.

Hypothesis

A relationship between perceived demand of sport, sex, ethics pertaining to supplement

use, and the use of SB is expected. Basic nutrition and supplementation knowledge is expected

to be average.

Significance

This study may benefit the expansion of current literature on the application of

nutrition-related practices in collegiate swimmers.

References

Australian Sports Commission. (2010). Supplements and sports foods. In Burke & Deakin (Eds.),

Clinical Sports Nutrition (5th ed.). Sydney: McGraw Hill.

Crawford, M. (1997). Questionnaire design. Marketing Research and Information Systems.

Rome: Food and Agriculture Organization of the United Nations.

Dascombe, B., Karunaratna, M., Cartoon, J., Fergie, B., & Goodman, C. (2010) Nutritional

supplementation habits and perceptions of elite athletes within a state-based sporting

institute. Journal of Science and Medicine in Sport. 13(2): 274-280.

Edge, J., Bishop, D., & Goodman, C. (2006). Effects of chronic NaHCO ingestion during interval

training on changes to muscle buffer capacity, metabolism, and short-term endurance

performance. Journal of Applied Physiology. 101: 918-925.

dio:10.1152/japplphysiol.01534.2005.

Froiland, K., Koszewski, W., Hingst. J. & Kopecky, L. (2004). Nutritional supplement use among

college athletes and their sources of information. International Journal of Sport Nutrition

and Exercise Metabolism. 14: 104-120.

Ghaphery, N. A. (1995) Performance enhancing drugs. Orthopedic Clinics of North America. 26

(3): 438-439.

Karabudak, E. & Ercumen, S. (2011). Water sports athletes and nutritional supplements: A study

of use and perceptions. Scientific Research and Essays. 6(2): 4839-4847.

Lewis, M., (2012). Evaluation of knowledge beliefs and use of nutritional ergogenic aids among

collegiate athletes. Master’s Theses. paper 835.

Lindh, A., Peyrebrune, M., Ingham, S., Bailey, D., & Folland, J. (2008). Sodium bicarbonate

improves swimming performance. International Journal of Sports Medicine. 29: 519-523.

Raymer, G., Marsh, G., Kowalchuk, T., & Thompson, R. (2004). Etabolic effects of induced

alkalosis during progressive forearm exercise to fatigue. Journal of Applied Physiology.

96: 2050-2056. doi:10.1152/japplphysoiol.01261.2003.

Requena, B., Zabala, M., Padial, P. & Feriche, B. (2005). Sodium bicarbonate and sodium citrate:

Ergogenic aids? Journal of Strength and Conditioning Research. 19(1): 213-224.

Zajac, A., Cholewa, J., Poprzecki, S Waskiewicz,Z., & Langfort, J. (2009). Effects of sodium

bicarbonate ingestion on swim Performance in youth athletes. Journal of Sports Science

and Medicine. 8:45-50.

(2009). Position of the American Dietetic Association, Dietitians of Canada, and the American

College of Sports Medicine: Nutrition and athletic performance. Journal of the American

Dietetic Association. Doi:10.1016/j.jada.2009.01.005.

Appendix A

Questionnaire