I just read this online .... what do you guys think of this ... is it common knowledge or crazy talk?
Lactic acid buffer supplements...
Combining sodium bicarbonate and phosphate salts, such as potassium and
sodium phosphate (but not calcium phosphate...has been found to reduce
physical performance), with CreatineMonohydrate increases the lactic acid
buffering capacities of the creatine (one of the pathways through which creatine increases performance), and act as performance enhancing boosters in their own right.
"Dramatic Improvements in Power and Endurance with Less Perceived Effort..."
Dr Ian Stewart and his colleagues at the Tasmanian Institute of Technology did a study of highly trained cyclists, giving them 3.6 grams of sodium phosphate a day or a placebo, for three days before a maximum effort on the ergometre bicycle.
Results showed that phosphate loading reduced lactic acid accumulation, increased 2,3 - DPG production during exercise( puts more oxygen in blood), increased VO2 max by 11%,and increased time to exhaustion by 20%
(Stewart I, McNaughton L Res Quart 1990;61:80-84).
One of the most recent and best studies (KREIDER RB, et al Int J Sports Nutr 1992;2:20-47) which tested both anaerobic and endurance exercise gave trained cyclists 4 grams of sodium phosphate per day or a placebo for 3 days prior to a maximal exercise test and a 40km time trial on the ergometre bicycle.
During the aerobic phosphate trials, time for the 40km ride was reduced by 3.5 minutes. That's big.
During the anaerobic phosphate trials, the maximal power output increased by 17%. As Dr Michael Colgin points out in his excellent book Optimum Sports Nutrition, that’s the equivalent to adding 51 lbs to a 300 lb maximum bench press!
Dr Robert Cade and his group at the Department of Medicine of the University
of Florida in 1984 ran a well controlled study (double blind, placebo, crossover
design). Ten highly trained distance runners consumed either 1 gram of sodium phosphate four times daily or a placebo for three days. They then ran them on a treadmill to exhaustion. During the phosphate loading trial, lactic acid levels were lower, 2,3 -DPG levels were higher,VO2 max increased by 6-12%,and subjects ran 3-9 minutes longer (Cade R,et al Med Sci Sports Exer 1984;16:263-268).
The regimen practised by the researchers at the University of Florida has proved to be successful with no adverse effects in the subjects being reported. The dosage was 1 gram of sodium phosphate 4 times per day mixed with water or fruit juice (e.g. at breakfast, lunch, tea and supper) for 3-4 days prior to competition. The last dose may be 2 to 3 hours prior to training or physical event.
Lactic acid buffer supplements...
Combining sodium bicarbonate and phosphate salts, such as potassium and
sodium phosphate (but not calcium phosphate...has been found to reduce
physical performance), with CreatineMonohydrate increases the lactic acid
buffering capacities of the creatine (one of the pathways through which creatine increases performance), and act as performance enhancing boosters in their own right.
"Dramatic Improvements in Power and Endurance with Less Perceived Effort..."
Dr Ian Stewart and his colleagues at the Tasmanian Institute of Technology did a study of highly trained cyclists, giving them 3.6 grams of sodium phosphate a day or a placebo, for three days before a maximum effort on the ergometre bicycle.
Results showed that phosphate loading reduced lactic acid accumulation, increased 2,3 - DPG production during exercise( puts more oxygen in blood), increased VO2 max by 11%,and increased time to exhaustion by 20%
(Stewart I, McNaughton L Res Quart 1990;61:80-84).
One of the most recent and best studies (KREIDER RB, et al Int J Sports Nutr 1992;2:20-47) which tested both anaerobic and endurance exercise gave trained cyclists 4 grams of sodium phosphate per day or a placebo for 3 days prior to a maximal exercise test and a 40km time trial on the ergometre bicycle.
During the aerobic phosphate trials, time for the 40km ride was reduced by 3.5 minutes. That's big.
During the anaerobic phosphate trials, the maximal power output increased by 17%. As Dr Michael Colgin points out in his excellent book Optimum Sports Nutrition, that’s the equivalent to adding 51 lbs to a 300 lb maximum bench press!
Dr Robert Cade and his group at the Department of Medicine of the University
of Florida in 1984 ran a well controlled study (double blind, placebo, crossover
design). Ten highly trained distance runners consumed either 1 gram of sodium phosphate four times daily or a placebo for three days. They then ran them on a treadmill to exhaustion. During the phosphate loading trial, lactic acid levels were lower, 2,3 -DPG levels were higher,VO2 max increased by 6-12%,and subjects ran 3-9 minutes longer (Cade R,et al Med Sci Sports Exer 1984;16:263-268).
The regimen practised by the researchers at the University of Florida has proved to be successful with no adverse effects in the subjects being reported. The dosage was 1 gram of sodium phosphate 4 times per day mixed with water or fruit juice (e.g. at breakfast, lunch, tea and supper) for 3-4 days prior to competition. The last dose may be 2 to 3 hours prior to training or physical event.