Sodium Bicarbonate for Collegiate Runners

Question 1

What is sodium bicarbonate commonly known as?

Answer 1

Baking soda.

Question 2

How does sodium bicarbonate benefit high-intensity performance?

Answer 2

It increases buffering capacity, neutralizing excess hydrogen ions to delay muscle fatigue.

Question 3

What is the bicarbonate buffer system?

Answer 3

Bicarbonate and carbonic acid work together to neutralize excess acids in the body.

Question 4

How does sodium bicarbonate supplementation help during exercise?

Answer 4

It neutralizes acid build-up, increases blood pH, and improves muscle function by decreasing intracellular acidosis.

Question 5

What are the potential side effects of sodium bicarbonate?

Answer 5

GI discomfort, nausea, vomiting, stomach cramps.

Question 6

What is the recommended dosage of sodium bicarbonate?

Answer 6

0.2-0.3 grams per kg body weight, 60-180 minutes before exercise.

Question 7

How can sodium bicarbonate supplementation be timed for maximum effect?

Answer 7

Multiple doses over 3-7 days before competition, with doses split throughout the day.