Bicarbonate (Sodium Bicarbonate or Bicarbonate of Soda)

Researchers have theorized that sodium bicarbonate buffers the acidity from lactic acid that is created by anaerobic metabolism. If so, this would allow for a prolonged maintenance of force or power.³² Many activities involve mainly anaerobic metabolic processes, and it would appear that some athletes could benefit from sodium bicarbonate consu ption. Study results, however, are mixed and generally indicate that well-hydrated athletes do not derive the performance benefit theorized from bicarbonate ingestion.

The sodium in the sodium bicarbonate may actually be more useful than the bi carbonate (the acid buffer). Sodium is an electrolyte that helps increase or maintain blood volume, creating a larger buffering space (i.e., more fluid) for muscles to excrete the extra acidity created by high-intensity activity. Think of sugar as the acid produced from anaerobic activity and a glass of water as the blood volume, and you can see what might happen. If the glass of water is half full and you drop a cube of sugar in it, the concentration of sugar would be higher than if you put the same amount of sugar in a full glass of water. The potential negative side effects from taking sodium bicarbonate, however-including the potential for severe gastrointestinal distress and nausea-should give athletes reason to be cautious before taking this potential ergogenic aid.

In a 1993 study of 10 collegiate varsity rowers, subjects consumed 300 milligrams of sodium bicarbonate (NaHCO3) per kilogram of lean body mass 1 hour before a 2,000-meter time trial. Power, total work produced, and speed in the event were all significantly improved when compared with the consumption of a non-ergogenic placebo.³³ In another study, six trained males ingested 300 milligrams of NaHCO3 per kilogram of lean body mass and were assessed before, during, and after exhaustive resistance training. The NaHCO3 produced no apparent improvement.³⁴In an assessment of male and female runners who competed in a series of four 1,600meter races scheduled 3 days apart, subjects ingested 400 milligrams of NaHCO3 per kilogram, 500 milligrams of sodium citrate per kilogram, or a placebo (calcium carbonate) 2 hours before three of the races; one race was used as a control. The sodium bicarbonate and sodium citrate had no effect on racing time, and most of the runners complained of uncomfortable side effects. Bicarbonate loading was associated with uncomfortable side effects in the majority of athletes.³⁵