Micronutrients & recovery
Sodium bicarbonate supplementation (0.2–0.5 g/kg) improves performance in high-intensity exercise lasting 30 seconds to 12 minutes, including muscular endurance, combat sports, and high-intensity cycling, running, swimming, and rowing.
If you compete in high-intensity events lasting 30 seconds to 12 minutes (like a 400m run, boxing match, or rowing sprint), sodium bicarbonate can help. Start with 0.3 grams per kilogram of body weight, taken 60-180 minutes before your event. To avoid stomach issues, split the dose, take it with a high-carb meal, or use enteric-coated capsules. Do not exceed 0.3 g/kg for single doses as it increases side effects without adding benefit.
Supplementation with sodium bicarbonate (doses from 0.2 to 0.5 g/kg) improves performance in muscular endurance activities, various combat sports, including boxing, judo, karate, taekwondo, and wrestling, and in high-intensity cycling, running, swimming, and rowing. The ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min.
Why this rating
Based on a comprehensive review of numerous randomized controlled trials summarized in the position stand.
Source
International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance
Jozo Grgic et al. · Journal of the International Society of Sports Nutrition · 2021
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