N=1 / saha deneyi
Pre-Workout Sodium & Plasma Volume
Deney kodu: EXP.2026.SOD-001 · Durum: completed
Kısa cevap
A controlled 4-week N=1 field investigation assessing pre-workout hypertonic sodium loading on vascular volume, muscle fullness, peripheral cramp prevention, and cumulative workload capacity during high-intensity training.
Hipotez
Consuming 1.5g of extra sodium (table salt) + 500ml of water 45 minutes pre-workout will expand plasma volume, increasing intra-muscular blood flow (pump) and reducing cramp risk in RPE 9+ sets, ultimately increasing total session tonnage by 5-8%.
Metodoloji
Ingestion of 1.5g sodium (refined NaCl) dissolved in 500ml water 45 minutes prior to warm-up. Working sets tracked for total mechanical tonnage at RPE 8.5-9.5 across chest and quad compound lifts.
Katılımcılar
Örneklem: N=1 (Individual)
Kontrol değişkenleri
Daily water intake (4L), pre-workout carb meal (60g), workout timing (16:00).
Sonuç
Hypothesis fully validated: Targeted sodium hyper-hydration increased session tonnage by 6.5% - 7.1% and completely resolved high-RPE muscular cramping.
Pratik çıkarım
Consuming 1.5g sodium with 500ml water 45 minutes before training effectively expands plasma volume, blunts peripheral cramping during heavy sets, and reliably boosts total training volume by 5-7%.