Supplement analysis backed by scientific evidence · PT

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Strong evidencePhysical performance

Sodium Bicarbonate

One of the few sports supplements with a genuine, well-replicated ergogenic effect: it buffers blood acidosis and improves performance in efforts lasting roughly 1-10 minutes. The limiting factor is not efficacy but gastrointestinal distress, which can wipe out the benefit entirely in some people.

What the science says

  • High-intensity exercise lasting 1-10 minutes Strong evidence

    A comprehensive systematic review and meta-analysis of extracellular buffering agents found sodium bicarbonate improved exercise capacity and performance with a small-to-moderate pooled effect, most reliably in efforts where metabolic acidosis is a limiting factor. The International Society of Sports Nutrition position stand concludes the ergogenic effect is established and typically on the order of 2-3% in appropriate tasks.

  • Repeated-sprint and combat sports performance Moderate evidence

    Bicarbonate improves total work in repeated high-intensity bouts with short recovery, and trials in judo, boxing, wrestling and taekwondo generally show improved offensive actions and repeated-effort capacity. Results are more variable than for single continuous efforts because of the wider range of protocols used.

  • Muscular endurance in resistance training Moderate evidence

    Meta-analytic data show modest increases in repetitions to failure, mainly in higher-repetition sets that generate substantial acidosis. Effects on maximal strength (1RM) are negligible.

  • Gastrointestinal side effects blunt the benefit Strong evidence

    Nausea, bloating, cramping and diarrhoea are dose-dependent and common at 0.3 g/kg taken as a single bolus. Splitting the dose, taking it with a carbohydrate-rich meal, using enteric-coated capsules, or serial loading over several days substantially reduces GI symptoms without losing the buffering effect.

Dosage & safety

Studied dose0.2-0.3 g/kg body mass taken 60-180 minutes before exercise (individual peak bicarbonate timing varies widely, so trial it in training). Alternatively, serial loading at 0.4-0.5 g/kg/day split across meals for 3-4 days, finishing on competition day. Always take with 500-1000 mL of fluid and food.
SafetyGI distress is the main issue and can be severe. A 0.3 g/kg dose in a 75 kg person delivers roughly 6 g of sodium, a serious load for anyone with hypertension, heart failure or chronic kidney disease, who should avoid it. Do not use alongside potassium-sparing diuretics or in metabolic alkalosis. It can alter urinary pH enough to affect excretion of some drugs (lithium, salicylates, some amphetamines). Not prohibited by WADA.

Scientific references

Where to buy

Nutricost, Sodium Bicarbonate, 120 Capsules

View on iHerb

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