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Effect of Low-Dose Sodium Bicarbonate Supplementation on Intermittent Endurance Performance

Since body fluids have a buffering capacity, the pH levels inside and outside the cells are maintained. The intake of sodium bicarbonate (NaHCO3) increases the pH level in the blood, and it regulates the speed in which the body becomes acidic during exercise. In this study, the authors investigated the effect of sodium bicarbonate (NaHCO3) supplementation at a dose of 0.2 g·kg−1 40 min before an exercise on intermittent endurance performance and gastrointestinal distress.

The participants were six healthy male students of a university (age: 21.8 ± 0.75 years old, height: 170.5 ± 4.68 cm, and weight: 68.0 ± 9.25 kg). The experiments were conducted twice at 1-week interval. The Yo-Yo intermittent recovery test level 2 (Yo-Yo IR2) was used for the evaluation of intermittent endurance. The participants ingested water (Cont) or NaHCO3 independently at three timings. After drinking water, the Yo-Yo IR1 was performed for 2 min as warm-up. After resting for 5 min, the Yo-Yo IR2 was initiated. The measurement items were exercise distance, nutrition intake, biochemical test results, and blood gas analysis findings.

The results indicated that the participants who ingested NaHCO3 had a 14% extended distance than those who ingested Cont, and 2/3 of those who took NaHCO3 showed a better motor performance. No significant difference was observed between the participants who took Cont and NaHCO3 in terms of pH level at baseline, and the NaHCO3 level was significantly higher during pre- and post-exercise (p < 0.05). No significant difference was observed between the participants who took Cont and NaHCO3 in terms of bicarbonate ion level at baseline, and the NaHCO3 level was significantly higher during pre- and post-exercise (p < 0.05).

In conclusion, even at a low dose of 0.2 g∙kg−1, the exercise ability of the participants during an intermittent endurance test has improved. Furthermore, when digestive absorption is considered, eating a meal in advance may be able to suppress the onset of gastrointestinal distress.


Article by Sakura Tanaka, et al, from Nippon Sport Science University, Kamoshida-Cho, Japan.

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