Why Alkalinity Affects Your Ability To Build Muscle And Stay Healthy

Depending on the fitness, health and nutrition circles you run in you might have heard the term “alkalinity”. Most have a surface knowledge of what it is, but no clue as to why it matters to bodybuilders. Like some of the other articles, we’re going to get a little nerdy here, but by the end you will be “edumacated” on what it is and why it matters to us gym rats.

So put on your thinking caps on and get ready to dive into it…

What is Alkalinity?

pH is a measure of acidity or alkalinity. A substance with a pH measurement of less than 7 is defined as being acidic whereas a substance with a pH measurement of greater than 7 is defined as being alkaline.

Why is it so important?

The human body typically maintains a pH level around 7.35-7.45. If the body’s pH level drops below 7.35, this is a condition which is referred to as Acidosis. Acidosis can lead to osteoporosis, body fat gain, and many other issues resulting from a compromised immune system.

On the flip side, it is believed that increasing the body’s pH level to around 7.45 can dramatically improve health and wellbeing.[i]

Acidity and Anabolism

Exercise causes the muscles to generate acids: think of “the burn” you feel as lactic acid begins to accumulate. During hard training sessions, many of these acids will be metabolized by the body; however, as the concentration increases in a localized area the pH level will drop, leading to what is known as “exercise acidosis.”[ii]

To maintain a safe pH level, the body may have to extract calcium from bones or begin catabolising the ammonia from the muscles’ amino acids. This process results in diminished muscle glycogen supply.

This is a rather extreme example that occurs during intense exercise, but it is quite clear that acidosis is hardly conducive to maintaining an anabolic environment in the body.

Alkalinizing the body can improve recovery times as well as strength and energy levels, so any serious athlete, whether a basketball player or a bodybuilder, should be mindful of his or her body’s pH level.

Alkalinizing Foods

There are many alkaline foods that are probably a part of your diet already. You can increase the quantity and variety of alkaline foods by adding some of the following to your diet:[iii]

  • Leafy greens such as chard, kale, lettuce, and spinach
  • Cruciferous vegetables such as broccoli, cauliflower, and cabbage
  • Other alkalinizing foods include alfalfa, avocado, carrot, cucumber, garlic, radish, wheat grass, rutabaga, and turnip

Here ‘s that same idea on pH scale…

Another  incredibly powerful addition to your alkaline arsenal is the humble lemon. As well as being one of the most alkalinizing foods available, lemon juice contains the phytochemical d-limonene which is a liver tonic and digestive detoxifier. D-limonene is also known to neutralize carcinogens.

Remember, by cleansing the liver of toxins and lowering acidity, we are aiding the body in creating a more anabolic, fat-burning environment in the body.

The juice of a freshly-squeezed lemon upon waking in the morning will have the greatest effect.[iv]  Simply cut a whole lemon in half and then squeeze it into an 8-10oz glass of water and drink up!

Alkalinizing Supplements

There are various other methods of increasing alkalinity in the body.

Taking ½ tsp of baking soda in 8oz of water is a simple trick; however, baking soda can increase blood pressure so those with hypertension should consult a physician before trying this.[v]

½ tsp of cream of tartar will also have a similar effect and can work almost instantly to reduce symptoms such as headache and nausea.

Try adding small amounts of apple cider vinegar to your water to sip on between meals. Not only does apple cider vinegar alkalinize and cleanse the body of toxins, it is also a great digestive aid. These are a couple easy ways to improve your body’s alkalinity on the cheap.

There are also alkalinizing supplements which can be added to water. In particular, my personal favorite, and the one I take every day is Athletic Greens. From a sourcing perspective, it doesn’t have any GMO’s, herbicides, pesticides, synthetic chemicals, artificial colors or flavors, preservatives or sweeteners. It’s also free of the allergens: gluten, dairy, corn, lactose, sucrose, dextrose, egg, peanuts and animal by-products.

Athletic Greens for Increased Alkalinity

This is a fantastic supplement to use when you are cutting and when you are packing on a few pounds of muscle. I can also attest that while many around me picked up the flu this season, I haven’t had so much as a sniffle. Give it a try and let me know what you think.

Acid-Forming Foods

The modern Western diet consists largely of acid-forming foods such as refined sugars and grains, all washed down with sodas and coffee.

As you know, it is important to be mindful of the foods you are putting into your body so here are some acidic foods to watch out for: meat and dairy products, wheat, nuts, corn oil, hydrogenated fats and oils, artificial sweeteners, barley, and chocolate.

Eliminating these foods altogether isn’t realistic for most people, but you can help you system by combining something like beef with an alkaline vegetable such as broccoli, or perhaps a leafy salad. This way, you are getting the best of both worlds by benefiting from the nutrients of both foods while maintaining a healthy overall pH level.

Other Factors

Stress is also a major contributor to acidosis. You may notice that by applying some of the methods we have explored, a more alkaline environment in your body will lend itself to decreased stress levels. We can, however, take things even further by considering other factors:

  • Breathe. Take time to get plenty of fresh air. Breathe deep and consider taking some time to pray, meditate and intentionally relax.
  • This should go without saying, but drink more water! Are you sitting with some water within arm’s reach? You should be! Practically every process in the body requires water so that should be enough to convince you to drink more.

Conclusion

A healthy ratio to maintain is 70% alkaline foods to 30% acidic foods. This may not be perfect for everyone; however, this is certainly as good a starting point as any.

Alkalinizing the body will result in greater performance in and out of the gym and will lead to a longer, healthier life. By applying even a few of the points above, you should begin to see and feel the improvements in no time at all.

Hit me up with questions and comments below…

Train Hard,

Rick

Leave A Reply (2,690 comments so far)


  1. Peter
    4 years ago

    Excellent article, Rick! Great tips for maintaining an alkaline state that promotes overall, good health. We find juicing to be an easy way to encourage high alkaline levels along with the enzymes, phytonutrients and vitamin benefits associated with leafy greens, green apple, lime and mint! (my fav)

    Love your products and edgy knowledge you share. Keep up the great work, Rick.


    • Rick Gray
      4 years ago

      Hey Peter, glad you liked it…I had fun writing it! You're right, juicing with lots of leafy greens is a great way to keep the alkalinity up…also tastes great!


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  2. M. Jamal
    4 years ago

    Hi Rick, Great article.

    I've heard about the concept before but mostly as it relates to water ionizers. I've hardly thought
    much of the coffee I'm drinking every day – even worse, I didn't realize most bottled water is acidic.

    What's your thoughts on Water Ionizers?
    I've read so many conflicting thoughts: some say it's bogus and water can't be turned more alkaline,
    others swear by it. I'm not sure what to believe.

    And, more importantly whether buying a water ionizer would make a difference.

    I mean, I'm thinking about it again as most of the water I drink during the day is bottled water – just
    wondering if the water ionizer would make a difference.

    I took some notes: gonn'a get some tartar, apple cider vinegar and will add in some fresh lemon juice.

    Thanks again,
    M. Jamal


    • Rick Gray
      4 years ago

      Hey M, to be honest I don't know much about the water alkalizers, but I know some guys who swear by them. I guess if money isn't an issue it can't hurt to try it :) Or find someone who has one and then run some pH strips under treated water and see if the pH really is different from tap water. Empirical tests are always the best proof.


  3. Gary Payne
    4 years ago

    Great article Rick. Some of the stuff I'd heard about, but some of it I didn't, so thanks. I plan on printing this article to use. What are your thoughts on bottled water? I drink both tap and bottled, and have heard some negative things about the bottled side of water. I've heard conflicting reports. I do use apple cider/vinegar and eat salads every day. Didn't know about lemons. That was surprising.


    • Rick Gray
      4 years ago

      Hey Gary, probably a simple solution to counteract what could be pH issues with bottled water would just be to squeeze a half a lemon in the bottle…that should take care of it. I personally carry a Camelbak water bottle around with me all day and go through 5-8 in a day…I try to put a lemon in the first one of the day, although that doesn't always happen!


  4. M. Jamal
    4 years ago

    Quick update Rick: started taking apple cider vinegar today… mixed two teaspoons
    with half cup of water in the morning and another at the evening.
    I never tried it before, but it seems to give me a bit of a kick "opens my eyes" like a
    small shot of coffee or something! Good for the morning.


  5. chris
    4 years ago

    Yes i drink them myself for cleansing and energy and for ph digestion


    • Rick Gray
      4 years ago

      Great! Glad to hear it. What's your favorite brand?


  6. Shawn
    4 years ago

    I understand not having the dairy products, but don't you need the meat for protein. I also didn't know coffee was so bad, but man I need a cup or two to wake up in the morning. That is all I have for the rest of the day, the rest is water. What about Iced Tea? Is it the caffine in the coffee and tea that makes it more acidic or just that way? Thanks for the article.


    • Rick Gray
      4 years ago

      Hey Shawn, yes – we definitely need the meat for protein. And a little coffee isn't a bad thing. The point was to highlight those things that cause acidity to rise so people are aware of them, and then do things to combat it…like taking a greens powder or squeezing a lemon in their water each morning. Hope that helps.


  7. jp4355
    4 years ago

    Hey Rich, _That's a really great Article, and I know that a lot of people aren't aware of how it relates to them. A little Ayurveda trick that I started to do about 4 years ago was to drink warm water with lemon 1st thing in the morning, to get the body started off correctly. Now I not only do that 1st thing, then I take a Gallon jug and slice up a couple large lemons, so I can drink it throughout my day. I think it's really helped me to put on some new muscle, and I'll be 61 in a couple of weeks._Please keep posting all these great Articles.


    • Rick Gray
      4 years ago

      Nice work! Yeah, the lemon juice trick is a simple one that just plain works!


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