I’m a sports nutritionist – here’s a super cheap food swap that can boost your workout and save you money
IT'S best known for making cakes, muffins and cookies rise in the oven.
But adding baking soda - also known as bicarbonate of soda - into your pre-workout routine could reap serious benefits, according to a sports nutritionist.
Studies show just 0.3g per kilogram taken up to three hours before intense exercise can help reduce fatigue.
And the best bit? It can replace pricey creatine as it essentially does the same thing, Abigail Roberts, sports nutritionist at Bulk, said.
Thousands of gymgoers spend hundreds of pounds a year on the substance, which is said to improve performance by up to 15 per cent.
But they are seemingly doing so unnecessarily.
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Baking soda costs just 65p per 100g from most major supermarkets, while bags of creatine can set you back £6.50 for the same amount.
Abigail said: "Sodium bicarbonate acts as a similar stimulant to creatine in the fact it can help with short, high-intensity periods of exercise.
"This is due to its ability to reduce hydrogen ions produced from anaerobic metabolism.
"Several studies have found that baking soda experience reduces fatigue during HIIT, allowing someone to pursue a high-intensity workout for a longer period of time."
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The magic ingredient is also great for helping reduce recovery time, Abigail added.
"It decreases the acidity in your working muscles to help you exercise longer," she said.
"Essentially, it can help to increase strength, coordination, and high intensity exercise performance, allowing you to push yourself further during activities such as weightlifting, running, swimming, and cycling.
"Research suggests that the most effective dose is 0.3g per kg taken 60 to 180 minutes before exercise."
However, she urged gym nuts to remember the value of a pre- and post-workout stretch.
She said: "Whilst it helps to reduce that stiff, fatigued feeling the next day, it is still extremely important to thoroughly stretch before and after you exercise."
Baking soda is available in small pots, as well as in tablet or capsule form.
It can easily be incorporated into your diet, as a supplement or in food.
Abigail suggests trying it in a coconut protein cake.
Coconut protein cake recipe using baking soda
Ingredients:
- 60g coconut flour
- 1 scoop coconut whey protein powder
- 240g Scottish oats
- 78ml coconut oil (melted)
- 3 large eggs
- 280g Greek yoghurt
- 175ml coconut milk
- 2 tsp vanilla extract
- 50g stevia
- 1 tsp baking powder
- 1 tsp baking soda
- 18g unsweetened coconut flakes
- 1tbsp distilled white vinegar or apple cider vinegar
Instructions:
1.) Preheat the oven to 180C and line two 7.5” (or 8”) cake pans with parchment paper and spray with non-stick spray.
2.)
2.) In a small bowl, sift together the coconut flour, Scottish oats, protein powder, baking powder, baking soda and stevia. In a large bowl, whisk together the eggs, milk, yogurt and vanilla extract.
3.) Slowly add the dry ingredients to the wet ingredients and whisk together until smooth. You may need to add water depending on what flour you have used – it will be thick but pourable. Leave to stand for about two minutes – the batter will thicken up a bit.
4.) Pour into the prepared cake pans.
5.) Bake in a preheated oven for approximately 18 to 22 minutes (if using 8” pans it will be done in about 18 minutes) or until golden, well risen and a toothpick inserted comes out clean.
6.) Allow to cool completely on a wire rack before frosting.
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What is creatine?
CREATINE is a substance found naturally in muscle cells.
About half of our body's stores come from what we eat, and the rest is made in our livers and kidneys from amino acids.
Most people get creatine through seafood and red meat, but many also take it as a supplement before exercise.
Studies show it can improve athletic performance and increase muscle mass.
This is because it increases the phosphocreatine stores in your muscles, which can be used to produce more ATP (a key energy source for heavy lifting and intense exercise).
Older adults and vegetarians might also take it to support brain health and quality of life.
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