#sprint interval training

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A wide, editorial-style still life shot from a slightly elevated angle on a pale, warm-gray concrete surface lit by soft natural window light from the left. In the center foreground, a clear glass of cloudy water sits beside a small white ceramic bowl heaping with fine white baking soda powder, a wooden measuring spoon resting beside it with a light dusting of powder spilling across the surface in a graceful arc. Next to them, a minimalist digital kitchen scale in matte white shows a small portion of powder in a shallow dish. Slightly behind, an orange basketball is partially in frame, its pebbled texture catching the light, resting beside a pair of clean white and coral athletic sneakers with the laces loosely undone. A folded charcoal gray towel and a stainless steel stopwatch lie to the right, the stopwatch face crisp and legible. Three small, neatly arranged piles of white powder on a slate tile in the midground, in ascending sizes, hint at different doses without any text or labels. In the soft-focus background, the faint outline of an indoor basketball court with warm honey-colored hardwood floor and blurred lane lines stretches across the frame, glowing with golden-hour light. The color palette is restrained and modern: warm off-white, soft gray, burnt orange, and touches of sage green from a single sprig of mint or eucalyptus laid near the glass. Shallow depth of field, crisp textures on powder grains and the ball's surface, gentle shadows, subtle film-like grain. Clean negative space in the upper right for headline overlay. The mood is calm, sleek, and contemporary, like a premium health and sports science magazine cover, with a fresh, minimalist composition and no people, no text, and no futuristic elements.

베이킹소다와 스프린트 훈련: 모든 테스트에서 플라시보를 넘어선 용량 효과

BY DR. GYMBRO · 2026년 10월 27일

농구 선수들을 대상으로 한 새로운 무작위 대조 시험에서, 4주간 스프린트 인터벌 훈련에 탄산수소나트륨(베이킹소다)을 추가하면 점프·스프린트·민첩성·요요 거리·윙게이트 파워에서 플라시보보다 뛰어난 결과가 나왔습니다. 0.45 g/kg의 고용량이 0.3 g/kg보다 모든 지표에서 더 큰 향상을 보였으며, 이는 팀 스포츠 선수들에게 저렴하면서도 매력적인 보조제가 될 수 있음을 시사합니다. 다만 위장 불편이 문제이며, 연구는 표본이 작고 기간이 짧으며 남성만을 대상으로 했습니다. 여기서는 용량 계산, 위장 장애 대비책, 적용 대상에 대해 정리합니다.