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Sodium hydrogen carbonate

What is sodium bicarbonate?

Sodium bicarbonate is known by many names including sodium bicarbonate, baking soda or baking soda. It is a white crystalline compound consisting of a sodium atom, a hydrogen atom and a carbonate molecule. In addition to its uses as an acid blocker and in cooking, there are also serious applications for sodium bicarbonate in the area of enhancing athletic performance.

Where does sodium bicarbonate come from?

Sodiumbicarbonate can be made from sodium chloride, ammonia and carbon dioxide. It is often used as a leavening agent when baking bread, cakes or other baked goods.

Benefits of sodium bicarbonate

Sodiumbicarbonate is an old-school supplement that is able to increase blood carbonate levels (and therefore pH), acting as a buffer against exercise-induced acid build-up in the muscles, which ultimately contributes to fatigue. Sodium bicarbonate is an extracellular buffer that acts outside the cells in the blood.

Benefits of sodium bicarbonate for endurance

It has been shown that after supplementation with sodium bicarbonate, subjects were able to increase their exercise performance when the duration of exercise exceeded two minutes. It is likely that the effect of sodium bicarbonate only occurs when the body has had the opportunity to produce lactic acid through intense exercise. Studies conducted with elite rowers, college swimmers and competitive cyclists support such observations. This shows that sodium bicarbonate can have benefits in a wide range of sports.

Benefits of sodium bicarbonate for novice exercisers

Although sodium bicarbonate has been shown to be effective for trained athletes, there is evidence that it may be even more effective for novice exercisers or people who only exercise occasionally. This is due to the fact that the bodies of these groups of people are less adapted to the effects of lactic acidosis, whereas better trained athletes have more effective internal mechanisms for acid buffering.

Disadvantages and side effects

There are a few disadvantages of using sodium bicarbonate. First of all, the effect varies greatly from person to person. Some experience quite significant increases in performance, while others only notice quite moderate improvements.

Secondly, due to the large amounts required for a noticeable effect, sodium bicarbonate can cause stomach problems such as belching, stomach pain, diarrhea, bloating and nausea. For this reason, it is advisable to try this supplement first before using it during an athletic competition. In addition, sodium bicarbonate does not taste particularly pleasant, which is why it should be mixed with a flavored liquid such as flavored mineral water.

Recommended intake

The recommended dosage of sodium bicarbonate is quite high. You should start with 0.2 to 0.4 grams per kilogram of body weight and increase this dosage if necessary. Sodium bicarbonate can be taken one to two hours before training in the form of capsules, tablets or dissolved in liquid or the pre-workout shake.

Sodium bicarbonate supplements

Sodium bicarbonate can be found in any supermarket in the form of baking soda or baking powder (which usually also contains a small amount of carbohydrates in the form of starch). It is also found as an ingredient in many bodybuilding supplements such as pre-workout supplements and protein powders. However, these concentrations are usually significantly lower than the dosages that are effective for increasing athletic performance. In supplements, sodium bicarbonate is usually used to improve the physical qualities and taste of a product rather than to enhance performance. For this reason, it makes more sense to buy sodium bicarbonate in its pure form if you want to benefit from the potential positive effects on performance. Alternatively, you can consider beta-alanine, which also has an acid-buffering effect, although beta-alanine is probably more effective for power athletes and bodybuilders than for endurance athletes.

Combinations with other supplements

Sodium bicarbonate is an extracellular acid buffer and can be combined with beta-alanine (an intracellular buffer) to achieve a dual buffering effect. It can also be combined with other pre-workout supplements, intra-workout supplements and creatine to help increase training intensity.

References

  1. Cameron et al (2010), Increased blood pH but not performance with sodium bicarbonate supplementation in elite rugby union players. International Journal of Sport Nutrition and Exercise Metabolism, 20: 307-321
  2. Gao et al (1988), Sodium bicarbonate ingestion improves performance in interval swimming. European Journal of Applied Physiology and Occupational Physiology, 58: 171-174
  3. McNaughton & Cedaro (1991), The effect of sodium bicarbonate on rowing ergometer performance in elite rowers. AJSMS, 23: 66-69
  4. McNaughton (1992), Sodium bicarbonate ingestion and its effects on anaerobic exercise of various durations. Journal of Sports Sciences, 10: 425-435
  5. McNaughton et al (1999), Sodium bicarbonate can be used as an ergogenic aid in high-intensity, competitive cycle ergometry of 1 h duration. European Journal of Applied Physiology and Occupational Physiology, 80: 64-69
  6. Peart et al (2012), Practical Recommendations for Coaches and Athletes: A Meta-Analysis of Sodium Bicarbonate use for Athletic Performance. Journal of Strength and Conditioning Research (Epub)