#sodium bicarbonate

3 articles

中途补充碳酸氢盐凝胶在3小时骑行测试中提升12瓦

BY DR. GYMBRO · 2026年10月31日

如果最佳的碳酸氢盐摄入时机不是赛前，而是赛中会怎样？一项针对 11 名受训自行车手的随机交叉试验在 3 小时骑行过程中同步摄入碳酸氢盐＋碳水凝胶。结果显示，疲劳状态下的 12 分钟计时赛功率比单纯碳水高出约 12 瓦，且胃肠不适程度相同。但冲刺和 2 分钟全力测试并未出现显著提升，样本量也很小，且产品由 MNSTRY 提供。以下为数据的客观解读。

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.

nutrition

小苏打+冲刺：剂量在所有测试中均优于安慰剂

BY DR. GYMBRO · 2026年10月27日

一项针对篮球运动员的随机对照试验发现，在为期四周的冲刺间歇训练中加入碳酸氢钠（小苏打），能够在垂直跳、冲刺、敏捷、Yo‑Yo距离和Wingate功率等多项指标上显著优于安慰剂。0.45 g/kg 的高剂量在每一项测量上都超过 0.3 g/kg。对团队运动员而言，这是既便宜又诱人的增益手段，但胃肠不适是需要注意的副作用。本文给出剂量计算方法、缓解胃肠不适的方案以及适用人群的说明。

A wide, editorial-style flat lay photographed from above on a pale warm-gray stone countertop in soft morning window light. On the left, a simple white ceramic bowl holds fine white baking soda powder, with a vintage wooden spoon resting beside it and a light dusting of powder spilling across the surface. In the center, three identical clear glass tumblers sit in a neat row, each filled with a slightly different cloudy liquid: one almost clear, one milky white, one faintly yellow-tinged. Small kraft paper labels tied to the glasses with twine remain blank. To the right, a minimalist silver stopwatch lies on a folded navy athletic towel, its hands frozen mid-count. A few fresh lemon halves and a single sprig of mint add a bright, natural accent near the citrate glass. A pair of worn but clean women's running shoes sits partly in frame at the upper right corner, laces loose, hinting at an athlete without showing a person. Subtle long shadows fall diagonally across the scene, giving depth and a calm, modern feel. The color palette is muted and cohesive: chalky whites, soft sage green, warm sand, deep navy, and small pops of lemon yellow. Shallow depth of field gently blurs the edges, with crisp focus on the center glasses and stopwatch. Plenty of clean negative space across the top third leaves room for a headline overlay. The overall look is a trendy health and performance journal: clean, tactile, slightly grainy film-like texture, natural and understated, with no text, no logos, and no futuristic elements.

nutrition

碳酸氢钠胜过柠檬酸钠及其混合方案，提升17秒

BY DR. GYMBRO · 2026年10月21日

很多人默认多种缓冲剂叠加一定比单独使用更好。一次十名高水平女性 CrossFit 运动员的交叉试验显示，碳酸氢钠让 6 公里计时赛成绩比安慰剂快了 21.5 秒，而柠檬酸钠和两者的混合剂并未表现出明显优势。碳酸氢钠还比柠檬酸钠快了 11.6 秒，比组合方案快了 17.2 秒。唯一的缺点是使用前出现了更多胃肠不适。下面我们来看看研究的具体发现、堆叠为何失效，以及如何安全地进行试验。