Before I started MNU I frequently used sodium bicarbonate… in baking! I had no idea it is also used as a performance supplement! The stuff you get in the supermarket is the same, so don’t worry about buying fancy branded versions.
Following on from Beta-Alanine, this works in a similar way. However while that is an intracellular buffer, sodium bicarbonate works by increasing the blood bicarbonate pool, making it an extracellular buffer of hydrogen ions.
Anaerobic exercise leads to the production of lactic acid. This lowers the pH of muscle. The lactate buffering from the sodium bicarbonate helps to offset that, which in turn can help anaerobic performance.
As with all supplementation, I’ll reiterate, you want to look at how much it will help what you are doing. Studies have found improvements to repeated sprint test times (ideal in team sport scenarios which involve bursts of action, interspersed with rest – like football), running performance (1500m), swimming performance (200m) and cycling (30km).
If you are considering this, look at the exercise or sport you are doing as it’s not beneficial for all types. Like beta-alanine there is some training where you’d be wasting time/money using it, as how it works is not helpful in ALL situations and types of exercise.
Another thing to bear in mind is a common side effect of taking sodium bicarbonate is GI distress. For this reason it’s best to trial it during training. It’s not advisable to use for the first time in a competitive situation! You may need to test different doses, and build up your tolerance. Taking it alongside carbs can help.
Lastly, when baking, do not muddle up sodium bicarbonate (also known as baking soda) with baking powder. They are different compounds, and do not do the same thing!
References: Mac Nutrition Uni, Ducker, Dawson & Wallman 2013, Price & Cripps 2012, Matson & Tran 1983, Bird et al. 1995, Lindh et al. 2008, Potteiger et al. 1996
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