Sodium Bicarbonate — Supplements
Alkaline buffering agent for acute blood pH optimization during high-intensity anaerobic exercise.
Overview
Sodium bicarbonate (NaHCO3) is an extracellular buffer that increases blood pH and bicarbonate concentration, enhancing the efflux of hydrogen ions and lactate from exercising muscle. Meta-analyses demonstrate a ~2% improvement in high-intensity exercise performance lasting 1-7 minutes. The ISSN recognizes sodium bicarbonate as an effective ergogenic aid for repeated sprint performance and high-intensity intermittent exercise. GI distress is the primary limitation, which can be mitigated by enteric-coated formulations or serial dosing protocols.
Indications
- High-intensity anaerobic exercise performance
- Repeated sprint ability enhancement
- Blood lactate buffering
- Combat sport and interval training support
Mechanism of Action
Sodium bicarbonate increases blood pH and bicarbonate concentration (metabolic alkalosis)
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Sodium Bicarbonate | 300 mg/kg body weight | 60-90 min pre-exercise | Split into 3-4 doses over 60-90 min; take with small snack and water |
Safety & Contraindications
- GI distress (nausea, cramping, diarrhea, vomiting) is very common at standard doses
- High sodium load; caution in hypertension and sodium-sensitive individuals
- May cause metabolic alkalosis if used excessively
- Enteric-coated capsules or serial dosing (split over 60-90 min) reduce GI side effects