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Sodium bicarbonate (exercise buffer)

Performance · Acid buffering · Endurance

Tier 2 — Promising

What it is

Proven ergogenic aid for high-intensity exercise lasting 1–7 minutes. Buffers lactic acid accumulation in muscles. ISSN and IOC both recognise it as an evidence-based performance supplement. A 2024 meta-analysis of 40 trials confirmed a small but significant performance improvement in repeated sprints and middle-distance events. Main limitation is GI distress at effective doses.

Efficacy

4/5

Safety

4/5

Research

4/5

Onset

4/5

Cost

5/5

Drug-int.

4/5

Dose

0.2–0.3 g/kg body weight 60–90 min before exercise; split dose or use enteric-coated capsules to reduce GI upset

Time of day & tips

Start with 0.2 g/kg to assess GI tolerance. Take with a small carbohydrate-rich meal. Enteric-coated capsules reduce stomach issues. Practice in training before competition.

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