Sodium Bicarbonate for Exercise: Does It Really Work?

Key Findings

The International Society of Sports Nutrition (ISSN) concluded that sodium bicarbonate supplementation (0.2–0.5 g/kg) enhances performance in high-intensity activities lasting 30 seconds to 12 minutes, including combat sports, cycling, running, swimming, and rowing. It benefits single- and multiple-bout exercise equally in men and women. The optimal single dose is 0.3 g/kg, with timing between 60–180 minutes pre-exercise. Multi-day protocols (3–7 days at 0.4–0.5 g/kg/day split into meals) reduce side-effects. Long-term use may improve training adaptations. Common side-effects (bloating, nausea) are dose-dependent but manageable with strategies like enteric-coated capsules or carbohydrate co-ingestion. Combining with creatine or beta-alanine may yield additive effects, while interactions with caffeine or nitrates remain unclear.

Study Design

This was a position stand by the ISSN, not a single observational study. It involved a comprehensive review and critical analysis of existing literature by experts. The methodology evaluated clinical trials and observational studies on sodium bicarbonate’s ergogenic effects. No specific sample size, demographics, or duration were reported, as it synthesizes findings from prior research.

Dosage & Administration

Single-dose protocols: 0.2–0.5 g/kg (minimum 0.2 g/kg, optimal 0.3 g/kg) ingested 60–180 minutes pre-exercise. Multi-day protocols: 0.4–0.5 g/kg/day split into 3 smaller doses (e.g., 0.1–0.2 g/kg with meals). Supplements were administered orally, often with high-carbohydrate meals or enteric-coated capsules to mitigate side-effects.

Results & Efficacy

The position stand reports sodium bicarbonate significantly improves performance in high-intensity, short-duration exercise (30s–12min) and muscular endurance tasks. The ergogenic effect is attributed to physiological mechanisms (e.g., buffering hydrogen ions) and a placebo effect. Doses ≥0.3 g/kg show maximal benefits, while 0.4–0.5 g/kg increase gastrointestinal side-effects without greater efficacy. Multi-day protocols reduce acute side-effects while maintaining performance gains.

Limitations

As a position stand, this analysis relies on prior studies rather than original data. Limitations include variability in individual responses to supplementation, lack of long-term safety data, and insufficient evidence on interactions with caffeine/nitrates. The review does not quantify effect sizes or statistical significance (e.g., p-values, confidence intervals) for specific outcomes, and practical application may depend on athlete tolerance.

Clinical Relevance

For athletes, 0.3 g/kg of sodium bicarbonate 1–3 hours pre-exercise is recommended for high-intensity performance. Splitting doses over 3–7 days may reduce side-effects. Users should co-ingest with carbohydrates or use enteric-coated capsules to minimize gastrointestinal distress. Combining with creatine or beta-alanine could enhance results, but caution is advised with caffeine due to unclear interactions. Long-term supplementation may improve training adaptations, though individual tolerance remains critical. The findings support sodium bicarbonate as an effective, sex-neutral ergogenic aid for combat sports, team sports, and endurance activities.