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A cyclist in profile, riding a sleek road bike along a quiet coastal road in warm golden-hour light, shot from a low side angle with a shallow depth of field. The rider wears a muted sage-green jersey, black bib shorts, a matte white helmet, and sunglasses. Their face shows calm, focused fatigue, with a faint sheen of sweat on the forearms. One hand is lifted slightly from the handlebars, holding a small, unbranded matte gel packet in soft cream and coral tones, just before opening it. The road curves gently behind them toward a hazy, softly blurred horizon of pale sea and distant hills, with long amber shadows stretching across the asphalt. In the foreground, slightly out of focus, a few gel sachets and a bike bottle rest on a weathered stone wall at the left edge of the frame, adding editorial depth. Fine dust and sunlight glow in the air. The palette is warm and restrained: butter yellow, soft peach, sage, and slate blue, with gentle film-like grain. The composition leaves open negative space in the upper right, a pale gradient sky, for headline overlay. The overall look is a modern, minimalist sports-science magazine photograph: natural, premium, and clean, with realistic textures, cinematic but understated color grading, and no text, logos, or graphics.
Nutrition

Gel Bikarbonat Sakwise Ngendar Nambah 12 W Sawisé 3 Jam Ngedor

Dr. Gymbro · · 4 min read
#sports nutrition #endurance #cycling #time trial #sodium bicarbonate #carbohydrate #durability

Kabeh wong padha ngerti yèn ngombe soda kue (bikarbonat) sadurunge latihan intensif iku cara sing umum kanggo nglawan akumulasi asam. Nanging mung sithik sing nate nyoba apa sing kedadeyan yèn bikarbonat dikonsumsi nalika lagi ngendar adoh.

Studi crossover manungsa anyar iki nglatih 11 pesepeda terlatih kanggo nindakake persis kuwi, lan asilé nggumunaké: +12 W ing tes wektu 12 menit sawise telung jam ngendar.

Sayangé, asil sprint lan upaya 2 menit ora nuduhaké peningkatan sing berarti, lan sampelé cilik.

Apa Sing Dadi Alasan Penelitian Iki

Sodium bikarbonat (SB) wis suwe dipigunakaké minangka buffer kanggo usaha intensitas dhuwur sing suwéné antara 1–60 menit.
Majeng iki, mayoritas riset mung mriksa panggunaan sadurunge latihan. Miturut penulis, durung ana studi sing ngujicoba SB nalika latihan, utawa apa SB bisa nyegah penurunan daya amarga kelelahan jangka panjang. Penurunan kuwi asring diarani durabilitas – sepira daya sing isih kasil dipertahankan sawisé jam‑jam latihan.

Studi iki, diterbitaké ing Scandinavian Journal of Medicine & Science in Sports (Norte et al., 2026), nyoba gabungan bikarbonat lan karbohidrat ing gel anyar.

Cara Penelitian Dilakokaké

Sebelas pesepeda terlatih melu desain crossover acak. Langkah‑langkahé:

  • Kunjungan pisanan: ngukur profil daya ing kondisi ora kesel (telung sprint 6 detik, tes wektu 2 menit, lan tes wektu 12 menit).
  • Loro sesi eksperimen: 3 jam ngendar ing 95 % ambang pertukaran gas, kanthi asupan karbohidrat 80 g/jam.
  • Loro kondisi: (1) karbohidrat waé (CHO), lan (2) karbohidrat + bikarbonat (CHO + BI) sing ngandhut 18 g sodium bikarbonat lan 2 g potassium bikarbonat.
  • Tes pasca‑ride: profil daya sing padha diukur maneh sawisé 3 jam ride, supaya peserta dites ing keadaan keletihan.

Hasil Utama

Tes 12 menit

Daya 12 W luwih dhuwur nalika nggunakake CHO + BI dibandhingaké karo CHO waé (p = 0.01, Hedges' g = 1.07). Iki efek gedhé lan siji‑satune asil performa sing signifikan sacara statistik.

Ringkesan asil liyane

  • Sprint 6 detik: +12 W (p = 1.00, g = 0.18) – ora signifikan.
  • TT 2 menit: +6 W (p = 0.888, g = 0.32) – ora signifikan.

Sanajan selisih watt ing sprint lan TT cilik, variasi antar‑peserta gedhé, mula ora isa dianggep peningkatan nyata. Manfaaté katon ing usaha tahanan, dudu usaha cepet lan eksplosif.

Kondisi Pencernaan

Gangguan gastrointestinal (GI) biasané dadi alangan utama panggunaan bikarbonat. Ing studi iki ora ana bedane gejala GI antarane loro kondisi. Panulis nyatakake rasa ora nyaman sing minimal. Kanthi nyebar gel karbohidrat lan bikarbonat sak cabang ride, efek samping iki tampak bisa ditolerir.

Pentinge Kanggo Balapan Jarak Jauh

Yèn sampeyan melu triathlon, gran fondo, utawa acara road dawa, titik krusial asring teka nalika awak wis entèk lan tenaga wiwit ngalami penurunan. Penelitian iki nuduhaké yèn buffering nalika ngendar, ora mung sadurunge, bisa njaga daya tahan ing fase kritis kuwi. Sanajan tes 12 menit ora cukup kanggo mbuktekaké mekanisme durabilitas, asil iki nuduhaké potensi sing menarik.

Prakték Kanggo Atlit

  • Dosis sing dipigunakaké: 18 g sodium bikarbonat + 2 g potassium bikarbonat sajrone 3 jam ride, bebarengan karo karbohidrat 80 g/jam wujud gel. Yen disebar rata, kira‑kira 6 g SB saben jam (kira‑kira 5 g natrium).
  • Wektu panggunaan: Dikonsumsi nalika latihan minangka bagéan rencana fueling, dudu bolus pra‑balapan. Studi ora nyebut jadwal cilik lan interval sing pas, mula werna‑werna jadwal kudu dipikirake déwé.

Sapa Sing Cocok Nyoba?

  • Pesepeda, triatlet, lan pelari jarak dawa sing wis biasa ngonsumsi karbohidrat dhuwur.
  • Atlit sing balapané kalebu upaya 10–15 menit sing tahanan.
  • Sapa wae sing gelem nyoba dhisik ing latihan lan nggatekaké reaksi awak.

Sapa Sing Perlu Ati‑Ati?

  • Wong sing kudu mbatesi asupan natrium utawa duwe masalah tekanan darah, ginjal, lan jantung – kudu konsultasi dhisik karo dokter.
  • Atlet sing nduwé riwayat masalah GI lan durung tau nyoba protokol bikarbonat.
  • Sprinter lan spesialis acara cendhak, amarga asil sprint lan TT 2 menit ora nuduhaké manfaat signifikan.
  • Sapa wae sing ngarep‑arep “miracle cure”; iki mung uji coba cilik.

Watesan Penelitian

  • Sampel cilik: mung 11 pesepeda terlatih; perlu verifikasi nganggo grup luwih gedhé lan kalebu wanita.
  • Manfaat terbatas: mung katon ing TT 12 menit. Sprint lan TT 2 menit ora nambah signifikan.
  • Protokol tunggal: ride 3 jam ing 95 % ambang pertukaran gas karo 80 g/jam karbohidrat ora mesthi cocog karo kondisi lomba sejati.
  • Penyedia produk: gel dipasok dening MNSTRY, lan Siemens Healthineers nyedhiyakake analyzer darah. Penulis negesake ora ana intervensi perusahaan ing desain, pangumpulan data, utawa interpretasi. Salah siji penulis kagandhengan karo Precision Fuel & Hydration.
  • Kondisi laboratorium, ora lomba: tes wektu sawise ride sing dikontrol ora padha karo kekacauan balapan nyata.

Ringkesan

Iki pisanan ana panliten bikarbonat sing dijupuk nalika ngendar sepeda suwé, lan temuané peningkatan 12 W ing tes 12 menit tanpa gejala GI tambahan. Manfaaté wates, mung katon ing usaha tahanan, lan ora ing sprint utawa upaya cendhak. Nanging asil iki ngandhut janji kanggo riset luwih lanjut lan minangka eksperimen sing masuk akal kanggo atlit ketahanan sing konsultasi karo profesional, dudu jaminan peningkatan performa sing pasti.

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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