Sodium bicarbonate (baking soda) A
Works for exercise lasting 1–10 minutes; the price is gastrointestinal upset
Citable fact
«Sodium bicarbonate (baking soda)» — evidence level A. Dosage: 0.2-0.3 g/kg per serving. Doses of 0.2 g/kg give almost the same effect with less risk to the stomach. Divide into 2-4 portions over 1-3 hours. Source: PMID 34503527, permanent link to the source in the list below.
How it works
It increases the blood bicarbonate buffer, which allows more hydrogen ions leaving the muscle to be neutralized and delays the drop in pH.
Dosage and intake
0.2-0.3 g/kg per serving. Doses of 0.2 g/kg give almost the same effect with less risk to the stomach. Divide into 2-4 portions over 1-3 hours.
60-180 minutes before exercise. With divided intake, GI side effects are noticeably less frequent.
Forms
Powder, capsules and tablet forms have been studied; capsules are slightly better tolerated but absorbed more slowly. Data on "delayed-release" forms are limited.
What is confirmed
- Meta-analyses and the ISSN position confirm improved results in intense exercise of 1-10 minutes
- An average performance gain of about 1-2% in swimming, rowing and track cycling
- May enhance the effect of beta-alanine when taken together
- It also works in mixed team sports with repeated sprints
Adverse effects and limitations
- Bloating, nausea, diarrhea - the most common reason for stopping, especially with a single dose
- A sodium load is undesirable in hypertension and kidney disease
- Data on repeated daily intake and long-term safety are limited
Interactions
- Antacids and proton pump inhibitors change dissolution and absorption
- Sodium-containing drugs and potassium-sparing diuretics require caution
Who must not use it
- Under 18 years: There are few separate data; in adolescents it should not be used without necessity.
- Pregnancy and lactation: Not recommended: sodium excess and no safety data.
- hypertension
- chronic kidney disease
- heart failure
- peptic ulcer disease
Sources
- International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance · Grgic J, Pedisic Z, Saunders B · Journal of the International Society of Sports Nutrition, 2021 · PMID 34503527
- The Top 5 Can't-Miss Sport Supplements · Antonio J, Pereira F, Curtis J · Nutrients, 2024 · PMID 39408214
See also
Comparisons
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