Research
Micronutrients & recovery
Sodium bicarbonate improves exercise performance in both men and women.
Women can benefit from sodium bicarbonate supplementation just as men do. Use the same dosing guidelines (0.3 g/kg) and timing (60-180 min pre-exercise).
StrongSupportsHIGH confidence
Sodium bicarbonate improves exercise performance in both men and women.
Why this rating
Based on the position stand's comprehensive review.
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
DOI 10.1186/s12970-021-00458-w
narrative_reviewCited 115×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- 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.Strong
- Combining sodium bicarbonate with creatine or beta-alanine produces additive ergogenic effects on exercise performance.Good
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