Evidence supporting the use of: Bicarbonate
For the health condition: Athletic and Exercise Aids
Synopsis
Source of validity: Scientific
Rating (out of 5): 4
Bicarbonate (most commonly sodium bicarbonate) is used as an ergogenic aid in athletic and exercise settings, and its use is supported by a substantial body of scientific evidence. Sodium bicarbonate acts as a buffering agent to help counteract the development of metabolic acidosis during high-intensity exercise. During intense physical activity, the body produces lactic acid, which dissociates to lactate and hydrogen ions. The accumulation of hydrogen ions lowers muscle pH, contributing to fatigue. Ingesting sodium bicarbonate increases blood bicarbonate concentration and enhances the body's extracellular buffering capacity, which can help delay the onset of fatigue and improve performance during short-duration, high-intensity activities such as sprinting, rowing, or swimming events lasting about 1–7 minutes.
Numerous randomized controlled trials and meta-analyses have demonstrated that acute bicarbonate supplementation (typically 0.2-0.3 g/kg body weight) can improve performance in high-intensity, anaerobic exercise tasks. The magnitude of benefit varies between individuals, and some people experience gastrointestinal side effects such as nausea or diarrhea. The International Olympic Committee and other authorities recognize sodium bicarbonate as one of the few supplements with strong evidence for an ergogenic effect in specific exercise contexts. However, it is less effective for endurance sports or activities that are primarily aerobic.
In summary, there is robust scientific evidence supporting the use of bicarbonate as a buffering agent to enhance specific types of athletic performance, particularly in high-intensity, short-duration events.
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