If you’re searching for a natural pre-workout solution that genuinely delivers, look no further than baking soda and Himalayan (or Celtic) salt. These two simple ingredients might already be in your kitchen, but their combined power to enhance workout performance is scientifically backed and surprisingly effective. By understanding the science and incorporating these tips, you can elevate both your endurance and recovery naturally.
Why Baking Soda Emily?
Baking soda (sodium bicarbonate) is known for its ability to help muscles work harder and longer. During intense exercise, your muscles produce lactic acid, which can quickly lead to fatigue and a burning sensation. Baking soda works as a “buffer” against this lactic acid buildup, slowing the rise in acidity levels in your muscles and bloodstream. This buffering effect helps your muscles perform better under stress, giving you the extra edge you need for those final reps or that additional mile.
I know you love the science so here’s the science: baking soda temporarily raises your body’s pH, reducing the acidity that builds up during high-intensity exercise. Multiple studies have shown that baking soda supplementation can improve endurance, especially in activities like sprinting, cycling, and high-intensity interval training (HIIT). For example, one study published in Sports Medicine found that athletes who took baking soda before exercise experienced improved endurance and power output compared to those who didn’t.
I like it! I'm ready to start today. How much Should You Use?
For most people, about 0.3 grams of baking soda per kilogram of body weight is considered a safe, effective dose. This usually comes out to about 1 teaspoon mixed in a large glass of water. It’s best to take it 60-90 minutes before exercise, allowing enough time for absorption. A quick tip: start with a half teaspoon if you’re new to it, as some people experience mild stomach discomfort with higher doses; aka you will have to poop!
Why Himalayan Salt?
Himalayan salt provides a rich source of trace minerals, including magnesium, potassium, and calcium, which are essential for muscle function, hydration, and electrolyte balance. When you exercise intensely, you lose electrolytes through sweat, and Himalayan salt helps replenish these. Unlike regular table salt, Himalayan salt is minimally processed and contains over 80 essential minerals, making it a natural option to keep your body’s hydration levels in check. Celtic Salt is a fairly trend but been around forever and is a great choice also & it provides even more minerals than Himalayan.
How Does Himalayan Salt Enhance Performance?
Sodium, the primary mineral in salt, plays a key role in muscle contraction and fluid balance. If you’re low on sodium, you’re more likely to experience muscle cramps, fatigue, and reduced exercise performance. By adding a pinch of Himalayan salt to your pre-workout water or smoothie, you’re giving your body a balanced mineral boost that supports optimal muscle function and reduces the risk of dehydration.
Why do I need both?
So why combine these two ingredients? Together, baking soda and Himalayan salt create a powerful pre-workout drink that supports both muscular endurance and cardiovascular performance. Baking soda helps buffer lactic acid, while Himalayan salt replenishes essential electrolytes, making it easier for you to sustain high-intensity effort for a longer period.
Your Easy How To Pre-Workout Guide:
1. Combine Ingredients: Add 1 teaspoon of baking soda and a small pinch of Himalayan salt to 16-20 ounces of water.
2. Timing: Drink this mix 60-90 minutes before your workout. This gives your body ample time to absorb and distribute the minerals and buffers for peak performance.
3. Stay Hydrated: While this mix supports hydration, it’s still important to drink water throughout your workout to avoid dehydration, especially if you’re engaging in prolonged or high-intensity exercise. I drink distilled water.
Now that you're onboard let's talk about key benefits to expect
1. Increased Muscular Endurance: By buffering lactic acid, baking soda allows you to push through fatigue, especially during high-intensity efforts.
2. Improved Recovery: Reduced lactic acid buildup means less post-workout soreness, so you can recover faster.
3. Balanced Hydration: Himalayan salt supports electrolyte levels, which helps prevent cramping and boosts energy.
Emily's Personal Success Tips:
Start Slow: Give your body time to adjust to this new pre-workout mix. Begin with a small amount and gradually increase.
Don’t Overdo It: Limit your baking soda use to once per day, preferably only on intense workout days.
-Experiment with Flavor: If the taste isn’t appealing, try adding a squeeze of lemon or lime. These citrus fruits not only improve flavor but also offer additional electrolytes.
I'm proud you for staying open minded to new things. You now have the all-natural baking soda and Himalayan salt combo that will offer a natural, science-backed alternative to those commercial, chemical laden pre-workout supplements that offer no health benefits. This is cost-effective, science backed, easily accessible, and beneficial to your overall endurance and recovery. By incorporating these ingredients into your pre-workout routine, you’re setting yourself up for better performance and faster recovery without relying on synthetic supplements. Remember, as with any supplement, moderation is key. Listen to your body and consult a healthcare provider if you have specific health concerns.
Happy training, and here’s to unlocking new personal bests naturally just as myself and hundreds of my clients have been doing for years!
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