Sodium Bicarbonate

Question 1

What are the biological mechanisms of sodium bicarb supplementation?

Answer 1

• Extracellular blood buffer which aids intracellular pH regulation
• Increased bicarbonate ions removes excess H+ ions in blood

Question 2

What are the performance benefits of sodium bicarbonate?

Answer 2

• Reduces acidity of muscle/Aids lactate clearance so improved endurance and speed
• Reduced fatigue allows for more accumulation of training volume
• Improved aerobic performance
• Decreased skill reduction in prolonged exercise

Question 3

What is the supplementation strategy for sodium bicarbonate?

Answer 3

• 0.2 to 0.3g per kg
• Any greater intake induced severe GI disturbance, headache, poor mood and frequent urination
• Daily intake for 5 days (0.5g/kg) before competition as well as acutely 90 min before
• When loading, best to spread over multiple doses

Question 4

What is the magnitude of performance benefit found with sodium bicarbonate supplementation?

Answer 4

-2-3% increase in performance measures (power, speed, work capacity, TTE during both single and repeated bouts of high intensity exercsie

Question 5

What are the risks of sodium bicarb supplementation?

Answer 5

• GI problems
• Impaired iron absorption
• High blood pressure
• Diabetic Ketoacidosis due to pH rebound