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Nutrition

Baking Soda da Horon Sprint: Gwargwadon Gwargwado Fiye da Placebo a Kowane Gwaji

Dr. Gymbro · · 5 min read
#supplements #sodium bicarbonate #basketball #sprint interval training #sports performance #baking soda #team sports

Abubuwan da ke cikin kwandon girki da ke ƙara tasirin horon sprint

Sprint interval training (SIT) tuni yana ɗaya daga cikin hanyoyin da suka fi sauri wajen gina ƙarfin sprint da juriya. Sabbin sakamakon wani gwaji na ƙarshe sun nuna cewa foda mai araha, sodium bicarbonate (baking soda), na iya ƙara wa horon tasiri, inda adadin da ya fi girma ke ba da ƙarin fa'ida.

Binciken da Wang da abokan aiki suka wallafa a Journal of the International Society of Sports Nutrition (2026) ya kwatanta ƙwararren adadi biyu na sodium bicarbonate a tsakanin ‘yan wasan kwallon ƙasa da ke horar da SIT na tsawon makonni huɗu. Babban sakamako: duka adadin suna fi placebo, kuma adadin da ya fi girma ya fi ƙananan a kowanne ma’auni da aka auna.

Abin da masu binciken suka yi

An zaɓi ‘yan wasa maza 40, masu shekaru 21.6 ± 2.1, tsayin 185 cm, nauyin 84 kg. An raba su a rukuni hudu, kowanne da ‘yan wasa goma:

  • SIT + 0.3 g/kg sodium bicarbonate
  • SIT + 0.45 g/kg sodium bicarbonate
  • SIT + placebo
  • Kulawa (ba a yi SIT ba)

Horarwa ta tsawon makonni huɗu a lokacin kakar. Rukunan SIT sun yi horo sau uku a kowane mako, ƙari da atisayen kwallon ƙasa na yau da kullum. Kowane taro ya ƙunshi zagaye huɗu na sprint guda 10 s da hutu na sakan 20 tsakanin sprint‑kuna, da minti 2 tsakanin zagaye. Duk ‘yan wasa 40 sun kammala, ba tare da ficewa ba.

An auna auna kafin da bayan horon:

  • Countermovement vertical jump da standing long jump
  • Sprint na mita 20
  • Illinois change‑of‑direction test (agility)
  • Yo‑Yo Intermittent Recovery Test Level 1 (repeat‑effort endurance)
  • Wingate test don auna peak da mean power

Sakamako a sauƙaƙe

Duk rukunan SIT sun samu ci gaba a kan lokaci, kuma su ne suka fi rukunin kulawa, abin da ba abin mamaki ba ne domin rukuni na kulawa bai yi sprint ba.

Abin da ya fi jan hankali shi ne bambancin tsakanin sinadarin da placebo. Duka rukunan da aka ba da sodium bicarbonate sun fi SIT + placebo haɓaka a tsayin tsalle, tsayin dogon tsalle, lokacin sprint, agility, nisan Yo‑Yo, peak power da mean power (p < 0.05). Rukuni na 0.45 g/kg ya haɓaka fiye da na 0.3 g/kg a dukkan waɗannan ma’auni.

Wannan yana nuna tsarin dose‑response mai tsabta: placebo → 0.3 g/kg → 0.45 g/kg, inda ribar ke ƙaruwa a kowane mataki.

Me ya sa baking soda ke taimakawa horon sprint?

Baking soda (sodium bicarbonate) sinadari ne mai alkalizing. Ka’idar da aka fi sani ita ce yana ƙara ƙarfin tsarin “buffering” na jiki don rage ƙurar laktate da ke tattare da motsa jiki masu ƙarfi. Idan ‘yan wasa za su iya ci gaba da yin sprint da ƙarin inganci a kowane zagaye, tasirin horon na iya zama mafi girma, wanda zai iya haifar da manyan sauye‑sauye a cikin makonni. Wannan ƙirƙirayyen bayani ne kawai; binciken bai auna yanayin ruwan jini ba, don haka ba za a iya tabbatar da shi ba.

Yadda ake amfani da shi: adadi, lokaci, wa zai amfana

Adadi bisa ga nauyin jiki

  • 0.3 g/kg: kusan gram 25 ga ɗan wasa mai nauyin 84 kg
  • 0.45 g/kg: kusan gram 38 ga ɗan wasa mai irin wannan nauyi

Foda na sodium bicarbonate yana da nauyi kusan gram 4‑5 a cikin cokali ɗaya. Don haka adadi na bukatar cokali da yawa; ‘yan wasa da dama suna amfani da capsules maimakon foda.

Lokaci Takaitaccen bayanin bai fayyace lokacin ɗaukar adadi ba. A mafi yawan shirin abinci na wasanni, ana ba da bicarbonate a awanni 1‑2 kafin motsa jiki. Duba takardar asali don sanin ainihin tsarin kafin a kwaikwaya.

Wa zai amfana Sakamakon ya shafi ‘yan wasa maza matasa da suke horar da sprint mai ƙarfi—kamar kwallon ƙasa, kwallon ƙafa, hockey ko wasu wasannin ƙungiya a kakar. Ga masu farawa a dakin motsa jiki, mata, manya, ko masu horo daban, ba a tabbatar da tasirin ba.

Matsalar hanji da yakamata a kula da ita

Masu binciken sun lura cewa adadi mafi girma na iya haifar da rashin jin daɗin ciki. Takaitaccen bayanin bai ba da adadi na ‘yan wasan da suka fuskanci wannan matsala ba, don haka kada a ɗauka cewa adadi 0.45 g/kg ba zai yi rauni ba.

Shawarwarin masana abinci na wasanni (ba a gwada su a wannan binciken ba) sun haɗa da:

  • Gwada adadi a wani lokaci a rana, ba a ranar wasa ba.
  • Raba cikakken adadi zuwa ƙananan kashi‑kashi (misali, rabi a safe, rabi a gaba).
  • Sha tare da abincin da ke da carbohydrates da ruwa.
  • Amfani da capsules maimakon foda a ruwa.
  • Fara da adadi ƙasa (0.2 g/kg) sannan a ƙara idan jiki ya iya jurewa.

Saboda bicarbonate yana ƙara yawan sodium a jiki, duk wanda ke da hawan jini, matsalar ƙoda, ko wasu cututtuka ya kamata ya tuntuɓi likita kafin ya fara.

Ƙuntatawa da gaskiya

  • Bincike ƙanana: ‘Yan wasa 10 a kowane rukuni, don haka sakamakon na iya bambanta a manyan gwaje‑gwaje.
  • Lokaci ƙanƙanta: Makonni huɗu ba su ba da cikakken bayani game da fa'idodin dogon lokaci ko ko ribar za ta tsaya ba.
  • Maza kawai: Dukkan mahalarta maza ne.
  • Rukuni na kontrol ba shine babban kwatancen ba: Muhimmiyar kwatanta ita ce Sb vs placebo da high vs low dose.
  • Babu ƙididdiga na girman tasiri: Significance na ƙididdiga ba ya nuna girman ribar a aikace, don haka ikirarin “ya ninka” na iya ƙara wuce abin da ke a bayanai.
  • Hadari ga hanji: Adadi mafi girma na iya jawo matsalolin hanji ga wasu mutane.

Kammalawa

A wannan gwaji, ƙara sodium bicarbonate ga horon sprint na makonni huɗu ya haifar da muhimman haɓaka a tsalle, sprint, agility, repeat‑effort endurance da anaerobic power idan aka kwatanta da placebo, kuma adadi 0.45 g/kg ya fi 0.3 g/kg a dukkan ma’auni. Wannan hanya ce mai araha kuma mai jan hankali ga ‘yan wasa na ƙungiya, amma dole ne a yi ta da hankali, tare da gwajin adadi da lura da lafiyar hanji.

Source: Wang et al. Dose-dependent effects of sodium bicarbonate supplementation combined with sprint interval training on performance adaptations in basketball players: a randomized placebo-controlled trial. J Int Soc Sports Nutr, 2026. DOI: https://doi.org/10.1080/15502783.2026.2735090 | PubMed: https://pubmed.ncbi.nlm.nih.gov/42853711/

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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