3 Weeks of Post-Exercise Sauna Increased Run Time To Exhaustion by 32%
Sauna bathing increased run time to exhaustion by 32%, which is equivalent to an enhancement of approximately 1.9% in an endurance time trial. Plasma and red-cell volumes increased by 7.1% and 3.5% respectively, after sauna relative to control.
Resveratrol Enhances Exercise-Induced Cellular & Functional Adaptations of Skeletal Muscle In Older Men & Women
Older men and women that supplemented 500 mg of resveratrol a day combined with aerobic and resistance exercise for 12 weeks improved mitochondrial density and muscle fatigue and had a 45.3% increase in muscle fiber area and a 20% increase in total muscle fiber myonuclei compared to men in the placebo group.
Consumption of sodium bicarbonate (300 mg/kg 1-2 h before exercise) can temporarily increase blood bicarbonate concentrations, enhancing extracellular buffering of hydrogen ions which accumulate and efflux from the working muscle. Such 'bicarbonate loading' provides an ergogenic strategy for sporting events involving high rates of anaerobic glycolysis which are otherwise limited by the body's capacity to manage the progressive increase in intracellular acidity. Studies show that bicarbonate loading strategies have a moderate positive effect on the performance of sports involving 1-7 min of sustained strenuous exercise, and may also be useful for prolonged sports involving intermittent or sustained periods of high-intensity work rates.
Baking Soda Intake Improves High Intensity Performance
Sodium bicarbonate intake has been shown to improve exercise tolerance, but the effects on high-intensity intermittent exercise are less clear. Thus, the aim of the present study was to determine the effect of sodium bicarbonate intake on Yo-Yo intermittent recovery test level 2 performance in trained young men. In conclusion, high-intensity intermittent exercise performance is improved by prior intake of sodium bicarbonate in trained young men, with concomitant elevations in blood alkalosis and peak blood lactate levels, as well as lowered rating of perceived exertion.