Better Performance in Sprints

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Meta-analysis confirms ergogenic benefits on muscle endurance of sodium bicarbonate supplementation

The findings indicate that sodium bicarbonate elicits acute ergogenic effects on muscular endurance of both small and large muscle groups. The examined studies are based on a supplementation protocol of 0.3 g sodium bicarbonate per kg of body weight, provided 60-180 min before exercise. The strongest evidence refers to sports with a high anaerobic, lactate-accumulating demand, where the supplementation-derived increase of blood bicarbonate results in an improved buffering capacity.

Supplementation with sodium bicarbonate may increase e.g. the number of repetitions performed with a given load, or support the maintenance of sprint capacity during intermittent high-intensity loads typical for many team and ball sports, in martial arts, or for pace increasements during endurance events.

Importantly, in order to prevent potential gastro-intestinal problems due to the needed, relatively high, intakes of sodium bicarbonate, it is recommended to ingest the daily dose in several servings divided over 2-3 hours prior to exercise. Even more, newer supplementation protocols recommend a chronic loading over a 4-5 days' period to prevent gastrointestinal problems and to extend the ergogenic time window.

With LACTAT BUFFER such a soda-loading can be carried out in a very stomach-compatible way, whereby the intake is in body weight-dependent dosage and distributed over several hours. For an optimal effect, it is also intended to be taken over several days.

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Grgic et al. (2020): Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis. Sports Medicine, 50:1361-75, 2020.

Author: Remo Jutzeler
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

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