Grgic et al.

Journal of the International Society of Sports Nutrition (2021) 18:61

https://doi.org/10.1186/s12970-021-00458-w

REVIEW Open Access

International Society of Sports Nutrition

position stand: sodium bicarbonate and
exercise performance
Jozo Grgic1* , Zeljko Pedisic1 , Bryan Saunders2,3 , Guilherme G. Artioli4 , Brad J. Schoenfeld5 ,
Michael J. McKenna1 , David J. Bishop1 , Richard B. Kreider6 , Jeffrey R. Stout7 , Douglas S. Kalman8,9 ,
Shawn M. Arent10 , Trisha A. VanDusseldorp11 , Hector L. Lopez12,13 , Tim N. Ziegenfuss12 ,
Louise M. Burke14 , Jose Antonio15 and Bill I. Campbell16

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.

* Correspondence: jozo.grgic@live.vu.edu.au
1
Institute for Health and Sport, Victoria University, Melbourne, Australia
Full list of author information is available at the end of the article

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