madman
Super Moderator
Abstract
Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official position of the Society:
1. 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.
2. Sodium bicarbonate improves performance in single- and multiple-bout exercise.
3. Sodium bicarbonate improves exercise performance in both men and women.
4. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side effects.
5. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition.
6. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols is generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side effects on the day of competition.
7. Long-term use of sodium bicarbonate (e.g., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output.
8. The most common side effects of sodium bicarbonate supplementation are bloating, nausea, vomiting, and abdominal pain. The incidence and severity of side effects vary between and within individuals, but it is generally low. Nonetheless, these side-effects following sodium bicarbonate supplementation may negatively impact exercise performance. Ingesting sodium bicarbonate (i) in smaller doses (e.g., 0.2 g/kg or 0.3 g/kg), (ii) around 180 min before exercise or adjusting the timing according to individual responses to side-effects, (iii) alongside a high-carbohydrate meal, and (iv) in enteric-coated capsules are possible strategies to minimize the likelihood and severity of these side effects.
9. Combining sodium bicarbonate with creatine or beta-alanine may produce additive effects on exercise performance. It is unclear whether combining sodium bicarbonate with caffeine or nitrates produces additive benefits.
10. Sodium bicarbonate improves exercise performance primarily due to a range of its physiological effects. Still, a portion of the ergogenic effect of sodium bicarbonate seems to be placebo-driven.
Introduction
Sodium bicarbonate is used as an ergogenic aid and as an ingredient in prescription and over-the-counter medications [1]. Many studies have explored the effects of sodium bicarbonate on performance in various modes of exercise, including combat sports tasks, resistance exercise, and single and repeated high-intensity cycling, running, swimming, and rowing (Table 1) [2–125]. The effects of different sodium bicarbonate ingestion protocols to maximize the ergogenic effects while minimizing the incidence and severity of side effects have also been examined [38, 46, 47, 55, 75, 77, 99, 121]. Studies have also investigated the interaction of sodium bicarbonate with other ergogenic aids, such as beta-alanine, caffeine, and creatine (Table 2) [126, 127, 129–147]. The purpose of this position stand was to: (1) critically evaluate and summarize the scientific literature on the ergogenic effects of sodium bicarbonate; (2) provide recommendations for the use of sodium bicarbonate as an ergogenic aid; and (3) suggest key topics for future research on sodium bicarbonate supplementation.
*Mechanisms for bicarbonate absorption
*Mechanisms for the ergogenic effect of sodium bicarbonate
*Effects of sodium bicarbonate on high-intensity exercise performance
-Single-bout running and cycling
-Repeated-bout running and cycling
-Single-bout rowing
-Single-bout swimming
-Repeated-bout swimming
*Effects of sodium bicarbonate on performance in combat sports
*Effects of sodium bicarbonate on resistance exercise performance
*Effects of sodium bicarbonate on training adaptations
*Sex-specific effects of sodium bicarbonate on exercise performance
*Training status and the effects of sodium bicarbonate on exercise performance
*Optimal protocols of sodium bicarbonate supplementation
-Powder and capsule form of sodium bicarbonate
-Sodium bicarbonate dose
-Timing of sodium bicarbonate supplementation
-Multiple-day protocols of sodium bicarbonate supplementation
-Influence of warm-up on the ergogenic effects of sodium bicarbonate
-Sodium bicarbonate supplementation for multiple events
*Side-effects associated with sodium bicarbonate supplementation
*Placebo effects associated with sodium bicarbonate supplementation
*Interaction of sodium bicarbonate with other ergogenic aids
Sodium bicarbonate and beta-alanine
Sodium bicarbonate and caffeine
Sodium bicarbonate and creatine
Sodium bicarbonate and nitrates
Position of the International Society of Sports Nutrition (ISSN) Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official position of the Society:
1. 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.
2. Sodium bicarbonate improves performance in single- and multiple-bout exercise.
3. Sodium bicarbonate improves exercise performance in both men and women.
4. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side effects.
5. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition.
6. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols are generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side-effects on the day of competition.
7. Long-term use of sodium bicarbonate (e.g., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output.
8. The most common side effects of sodium bicarbonate supplementation are bloating, nausea, vomiting, and abdominal pain. The incidence and severity of side effects vary between and within individuals, but it is generally low. Nonetheless, these side-effects following sodium bicarbonate supplementation may negatively impact exercise performance. Ingesting sodium bicarbonate (i) in smaller doses (e.g., 0.2 g/ kg or 0.3 g/kg), (ii) around 180 min before exercise or adjusting the timing according to individual responses to side-effects, (iii) alongside a high-carbohydrate meal, and (iv) in enteric-coated capsules are possible strategies to minimize the likelihood and severity of these side-effects.
9. Combining sodium bicarbonate with creatine or beta-alanine may produce additive effects on exercise performance. It is unclear whether combining sodium bicarbonate with caffeine or nitrates produces additive benefits.
10. Sodium bicarbonate improves exercise performance primarily due to a range of its physiological effects. Still, a portion of the ergogenic effect of sodium bicarbonate seems to be placebo-driven.
Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official position of the Society:
1. 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.
2. Sodium bicarbonate improves performance in single- and multiple-bout exercise.
3. Sodium bicarbonate improves exercise performance in both men and women.
4. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side effects.
5. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition.
6. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols is generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side effects on the day of competition.
7. Long-term use of sodium bicarbonate (e.g., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output.
8. The most common side effects of sodium bicarbonate supplementation are bloating, nausea, vomiting, and abdominal pain. The incidence and severity of side effects vary between and within individuals, but it is generally low. Nonetheless, these side-effects following sodium bicarbonate supplementation may negatively impact exercise performance. Ingesting sodium bicarbonate (i) in smaller doses (e.g., 0.2 g/kg or 0.3 g/kg), (ii) around 180 min before exercise or adjusting the timing according to individual responses to side-effects, (iii) alongside a high-carbohydrate meal, and (iv) in enteric-coated capsules are possible strategies to minimize the likelihood and severity of these side effects.
9. Combining sodium bicarbonate with creatine or beta-alanine may produce additive effects on exercise performance. It is unclear whether combining sodium bicarbonate with caffeine or nitrates produces additive benefits.
10. Sodium bicarbonate improves exercise performance primarily due to a range of its physiological effects. Still, a portion of the ergogenic effect of sodium bicarbonate seems to be placebo-driven.
Introduction
Sodium bicarbonate is used as an ergogenic aid and as an ingredient in prescription and over-the-counter medications [1]. Many studies have explored the effects of sodium bicarbonate on performance in various modes of exercise, including combat sports tasks, resistance exercise, and single and repeated high-intensity cycling, running, swimming, and rowing (Table 1) [2–125]. The effects of different sodium bicarbonate ingestion protocols to maximize the ergogenic effects while minimizing the incidence and severity of side effects have also been examined [38, 46, 47, 55, 75, 77, 99, 121]. Studies have also investigated the interaction of sodium bicarbonate with other ergogenic aids, such as beta-alanine, caffeine, and creatine (Table 2) [126, 127, 129–147]. The purpose of this position stand was to: (1) critically evaluate and summarize the scientific literature on the ergogenic effects of sodium bicarbonate; (2) provide recommendations for the use of sodium bicarbonate as an ergogenic aid; and (3) suggest key topics for future research on sodium bicarbonate supplementation.
*Mechanisms for bicarbonate absorption
*Mechanisms for the ergogenic effect of sodium bicarbonate
*Effects of sodium bicarbonate on high-intensity exercise performance
-Single-bout running and cycling
-Repeated-bout running and cycling
-Single-bout rowing
-Single-bout swimming
-Repeated-bout swimming
*Effects of sodium bicarbonate on performance in combat sports
*Effects of sodium bicarbonate on resistance exercise performance
*Effects of sodium bicarbonate on training adaptations
*Sex-specific effects of sodium bicarbonate on exercise performance
*Training status and the effects of sodium bicarbonate on exercise performance
*Optimal protocols of sodium bicarbonate supplementation
-Powder and capsule form of sodium bicarbonate
-Sodium bicarbonate dose
-Timing of sodium bicarbonate supplementation
-Multiple-day protocols of sodium bicarbonate supplementation
-Influence of warm-up on the ergogenic effects of sodium bicarbonate
-Sodium bicarbonate supplementation for multiple events
*Side-effects associated with sodium bicarbonate supplementation
*Placebo effects associated with sodium bicarbonate supplementation
*Interaction of sodium bicarbonate with other ergogenic aids
Sodium bicarbonate and beta-alanine
Sodium bicarbonate and caffeine
Sodium bicarbonate and creatine
Sodium bicarbonate and nitrates
Position of the International Society of Sports Nutrition (ISSN) Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official position of the Society:
1. 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.
2. Sodium bicarbonate improves performance in single- and multiple-bout exercise.
3. Sodium bicarbonate improves exercise performance in both men and women.
4. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side effects.
5. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition.
6. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols are generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side-effects on the day of competition.
7. Long-term use of sodium bicarbonate (e.g., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output.
8. The most common side effects of sodium bicarbonate supplementation are bloating, nausea, vomiting, and abdominal pain. The incidence and severity of side effects vary between and within individuals, but it is generally low. Nonetheless, these side-effects following sodium bicarbonate supplementation may negatively impact exercise performance. Ingesting sodium bicarbonate (i) in smaller doses (e.g., 0.2 g/ kg or 0.3 g/kg), (ii) around 180 min before exercise or adjusting the timing according to individual responses to side-effects, (iii) alongside a high-carbohydrate meal, and (iv) in enteric-coated capsules are possible strategies to minimize the likelihood and severity of these side-effects.
9. Combining sodium bicarbonate with creatine or beta-alanine may produce additive effects on exercise performance. It is unclear whether combining sodium bicarbonate with caffeine or nitrates produces additive benefits.
10. Sodium bicarbonate improves exercise performance primarily due to a range of its physiological effects. Still, a portion of the ergogenic effect of sodium bicarbonate seems to be placebo-driven.
