The Effects of Sodium

Bicarbonate on Exercise
Performance
Evan Bagnall, Aakil Patel, Jeffrey Li
 Presentation Agenda​
BICARBONATE THEORY/HYPOTHESIS LITERATURE
MECHANISM

RECOMMENDED FUTURE STUDIES QUESTIONS

DOSSAGES
 Bicarbonate Mechanism
Buffer: an aqueous Le Chatelier's Principle:
solution that resists A system at equilibrium
changes in pH when acid will oppose changes in
or base is added to it. concentration in order
to achieve equilibrium.

(EXERCISE)
 Theory
Increasing the amount of circulating bicarbonate
will increase the pH, buffer more hydrogen ions,
and produce more lactate before the pH drops,
which will improve performance in all-out
glycolytic anaerobic efforts.
LITERATURE REVIEW
 Continuous Anaerobic Exercise
“The Effect of Sodium Bicarbonate Ingestion on Back Squat and
Bench Press Exercise to Failure”

Sodium bicarbonate
supplementation can
acutely enhance resistance
exercise performance in a
repetition to failure
protocol. (Duncan et al,
2014)
 Intermittent Anaerobic Exercise
“Sodium bicarbonate intake improves high-intensity intermittent exercise
performance in trained young men”

Sodium bicarbonate
supplementation can
increase exercise
performance in an
intermittent anaerobic
exercise program. (Krustrup
et al., 2018)
 Meta-Analyses
Males
Found a small effect size of 0.37 (p = 0.001)
indicating that bicarbonate supplementation
typically increased anaerobic exercise
performance in males compared to a placebo
group over 13 studies (Grgic et al., 2020).
Females
Found a small effect size of 0.37 (p = 0.038)
indicating that bicarbonate supplementation
typically increased anaerobic performance in
females compared to a placebo group over
11 studies (Saunders et al., 2021).
 ●200-500 mg/kg (Peart et al., 2012; Calvo et al., 2021)
Dosage Amount:
○ Males and Females have similar dosage requirements
(Saunders et al., 2021)
○ Administration in liquid form with food increases
absorption and effects (Peart et al., 2012)

● Acute Dosage: 60-120 minutes before exercise (Peart et al.,

2012 & Driller et al., 2012)
○ Multiple doses throughout the day may further increase
Timing:
absorption (Carr et al., 2011)
● Chronic Dosage: Similar ergogenic effects as acute dosage when
taken over a week, with less side effects (McNaughton et al., 1999)

● Hypertensive effects (Kayle et al., 2013)

○ Hyper Resting HR and Diastolic BP
Side Effects: ● Gastrointestinal distress (Burke, 2013)
○ Diarrhea, Bloating, Thirst, Nausea
 Future Studies
● Studies comparing different dosages to find the ideal dosage

● Studies examining the effects of bicarbonate on glycogenolysis,

mitochondria function, and other cellular processes in endurance exercise
(Driller et al., 2013) (Stephens et al., 2002) (Price et al., 2003)

● Studies examining co-ingestible substances to reduce side effects, such as

ketones (Poffé et al., 2021)

● Studies on other elements of the bicarbonate buffer system, including

carbonic anhydrase and carbonic acid
 Take Home Messages
● Bicarbonate is an effective supplement that can
increase exercise performance in short activities
that challenge the glycolytic system.

● It is relatively safe and has few dangerous side

effects with a moderate dosage of 200-500 mg/kg
taken either acutely or chronically.
 References
Burke L. M. (2013). Practical considerations for bicarbonate loading and sports performance. Nestle Nutrition Institute workshop series, 75, 15–26.
https://doi-org.proxy1.lib.uwo.ca/10.1159/000345814

Calvo, J. L., Xu, H., Mon-López, D., Pareja-Galeano, H., & Jiménez, S. L. (2021). Effect of sodium bicarbonate contribution on energy metabolism
during exercise: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-
021-00410-y

Carr, A. J., Slater, G. J., Gore, C. J., Dawson, B., & Burke, L. M. (2011). Effect of sodium bicarbonate on [HCO3-], pH, and gastrointestinal symptoms.
International journal of sport nutrition and exercise metabolism, 21(3), 189–194. https://doi.org/10.1123/ijsnem.21.3.189

Driller, M. W., Gregory, J. R., Williams, A. D., & Fell, J. W. (2012). The effects of serial and acute NaHCO3 loading in well-trained cyclists. Journal of
strength and conditioning research, 26(10), 2791–2797. https://doi.org/10.1519/JSC.0b013e318241e18a

Driller, M. W., Gregory, J. R., Williams, A. D., & Fell, J. W. (2013). The effects of chronic sodium bicarbonate ingestion and interval training in highly
trained rowers. International journal of sport nutrition and exercise metabolism, 23(1), 40–47. https://doi.org/10.1123/ijsnem.23.1.40

Duncan, M. J., Weldon, A., & Price, M.J. (2014). The effect of sodium bicarbonate ingestion on back squat and bench press exercise to failure.
Journal of strength and condition research, 28(5), 1358 - 1366. https://doi.org/10.1519/JSC.000000000000277

Grgic, J., Rodriguez, R. F., Garofolini, A., Saunders, B., Bishop, D. J., Schoenfeld, B. J., & Pedisic, Z. (2020). Effects of Sodium Bicarbonate
Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis. Sports Medicine, 50(7), 1361–1375.
https://doi.org/10.1007/s40279-020-01275-y

Kahle, L. E., Kelly, P. V., Eliot, K. A., & Weiss, E. P. (2013). Acute sodium bicarbonate loading has negligible effects on resting and exercise blood
pressure but causes gastrointestinal distress. Nutrition research (New York, N.Y.), 33(6), 479–486. https://doi.org/10.1016/j.nutres.2013.04.00
 References
Krustrup, P., Ermidis, G., & Mohr, M. (2015). Sodium bicarbonate intake improves high-intensity intermittent exercise performance in trained young
men. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0087-6

McNaughton, L., Backx, K., Palmer, G., & Strange, N. (1999). Effects of chronic bicarbonate ingestion on the performance of high-intensity work.
European journal of applied physiology and occupational physiology, 80(4), 333–336. https://doi.org/10.1007/s004210050600

Peart, D. J., Siegler, J. C., & Vince, R. V. (2012). Practical Recommendations for Coaches and Athletes. Journal of Strength and Conditioning
Research, 26(7), 1975–1983. https://doi.org/10.1519/jsc.0b013e3182576f3d

Poffé, C., Ramaekers, M., Bogaerts, S., & Hespel, P. (2021). Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance
Exercise. Medicine and science in sports and exercise, 53(2), 431–441. https://doi.org/10.1249/MSS.0000000000002467

Price, M., Moss, P., & Rance, S. (2003). Effects of sodium bicarbonate ingestion on prolonged intermittent exercise. Medicine and science in sports
and exercise, 35(8), 1303–1308. https://doi.org/10.1249/01.MSS.0000079067.46555.3C

Saunders, B., Oliveira, L. F. D., Dolan, E., Durkalec-Michalski, K., McNaughton, L., Artioli, G. G., & Swinton, P. A. (2021). Sodium bicarbonate
supplementation and the female athlete: A brief commentary with small scale systematic review and meta-analysis. European Journal of Sport
Science, 1–10. https://doi.org/10.1080/17461391.2021.1880649

Stephens, T. J., McKenna, M. J., Canny, B. J., Snow, R. J., & McConell, G. K. (2002). Effect of sodium bicarbonate on muscle metabolism during
intense endurance cycling. Medicine & Science in Sports & Exercise, 34(4), 614–621. https://doi.org/10.1097/00005768-200204000-00009