Sodium Bicarbonate And Sports Use

Many people may be familiar with sodium bicarbonate, also referred to as baking soda, which is a common home staple. Some people might be surprised to learn that the International Olympic Committee rates sodium bicarbonate as one of the top 5 ergogenic aids for improving exercise performance in specific sporting circumstances. How should it be taken, which athletes would benefit from using it, and are there any potential adverse effects that need to be taken into account?

What does it really do for you?

Supplementing with sodium bicarbonate causes the blood's bicarbonate concentration to rise sharply, increasing the blood's alkalinity. This causes a greater transit of hydrogen ions out of the muscle during exercise by increasing the pH gradient between the muscle and blood. Since hydrogen ions can build up during periods of high-intensity activity and result in muscular acidosis, which can lead to muscle exhaustion, this system is also crucial during exercise. Therefore, removing more hydrogen ions from the muscle would improve intramuscular pH maintenance, minimise the negative effects of hydrogen ion accumulation inside the muscle, and maybe improve exercise performance. In a recent blog post, we talked about the buffer carnosine, which can be boosted by ingesting it. Carnosine A buffer that can be boosted by ingesting beta alanine is one that exists inside the muscle, as we covered in a recent blog.

Does it boost athletic performance ?

Your athletic performance may be improved by taking sodium bicarbonate, particularly in high-intensity sports and activities. In order to help you exercise longer, it works by reducing the acidity in working muscles. The majority of research points to 0.3 grammes per kg taken 60–180 minutes prior to exercise as the most efficient dose.

How Much do you need?

The recommended dosage of sodium bicarbonate for improving performance is 300 mg/kg body mass (BM), while some research have found that 200 mg/kg BM is just as effective. It is a significant amount of powder to consume 21 g for a 70 kg person. The supplement can be taken orally in capsule form (size 00 capsules can contain 1 g of sodium bicarbonate, implying a total of 21 capsules for 21 g), albeit the palatability is low (it's salty; try adding some orange-flavored squash). Both ways of taking the supplement are equally effective.