How it works
During very intense exercise, hydrogen ions accumulate in muscle and lower pH, which contributes to fatigue. Sodium bicarbonate raises bicarbonate levels in the blood, increasing the body's capacity to buffer acid outside the muscle cells. The steeper gradient pulls hydrogen ions out of muscle faster, so you can hold high power a little longer. It complements beta-alanine, which works inside the muscle cell.
What research supports
- Improves performance in high-intensity efforts lasting about 30 seconds to 10 minutes, such as middle-distance running, rowing, swimming and track cycling
- May improve repeated sprint ability in team and combat sports
- May increase the number of repetitions in high-intensity resistance exercise sets
- Benefits for long endurance events are not well established
Dosage
Typical research dose: 0.2–0.3 g/kg of body weight, taken 60–180 minutes before exercise. Splitting the dose, taking it with a small carbohydrate-rich meal, or using enteric-coated capsules may reduce stomach issues. Multi-day protocols (0.4–0.5 g/kg/day split over 3–5 days before an event) are an alternative.
Timing
Blood bicarbonate peaks about 60–180 minutes after ingestion, and the best timing varies between people. Experiment in training to find your own peak and how well you tolerate it. The usual advice is to take it with water and a light meal to limit stomach discomfort.
Side effects
- Bloating, nausea, stomach cramps and diarrhea are common and dose-dependent
- Temporary increase in body weight from fluid retention due to the sodium load
Cautions
- Each 0.3 g/kg dose provides a very large amount of sodium; people with high blood pressure, heart or kidney disease, or on sodium-restricted diets should not use it without medical advice
- Never try it for the first time on competition day
- Can interact with some medications by altering stomach and urine pH; check with a pharmacist
- Athletes subject to anti-doping rules should only use products certified by an independent third-party testing program for banned substances; certification lowers, but does not eliminate, the risk of contamination.