As a sports dietitian, I am always on the lookout for effective ways to help you enhance your performance and achieve your athletic goals. Today, I want to introduce you to a powerful yet often overlooked tool that can give you that extra edge – bicarbonate! This simple and readily available compound has been shown to improve athletic performance in various sports, but it’s essential to be aware of its potential stomach discomfort if not used correctly.

What is Bicarbonate and How Does It Work?

Bicarbonate, or sodium bicarbonate, is a chemical compound that acts as a buffer to regulate pH levels in the body. It plays a crucial role in neutralizing excess acid, which can accumulate during intense exercise, leading to fatigue and reduced performance.

When we exercise at high intensities, our muscles generate lactic acid, causing the pH level in our blood to drop (acidosis). This acidic environment impairs muscle function and reduces endurance capacity. By consuming bicarbonate before exercise, you can help your body maintain a more balanced pH level, delaying the onset of fatigue and allowing you to perform at your best for longer.

The Performance-Boosting Effects of Bicarbonate

Numerous studies have demonstrated the positive impact of bicarbonate supplementation on athletic performance across various sports, including cycling, running, swimming, and team sports. Here are some key benefits:

Sodium bicarbonate is a quite heavily researched supplement showing benefits in repeat high intensity events but caution is warranted.
  1. Improved Endurance: Bicarbonate can enhance your endurance by reducing the accumulation of lactic acid during high-intensity efforts, allowing you to sustain higher workloads.
  2. Increased Power Output: Athletes supplementing with bicarbonate have shown improved power output, enabling them to push harder and achieve better results in strength-based activities.
  3. Better Repeated Sprint Performance: In repeat short-duration, high-intensity efforts, bicarbonate has been linked to improved sprint performance, which can be a game-changer in sports like basketball, soccer, and sprinting events.
  4. Faster Recovery: By neutralizing acidity, bicarbonate may help speed up the recovery process after intense training sessions or competitions, allowing you to bounce back more quickly.

How to Use Bicarbonate Safely and Effectively

While bicarbonate can be a valuable performance enhancer, it’s crucial to use it wisely to avoid potential side effects, especially stomach discomfort. Here are some practical tips to ensure you reap the benefits without the drawbacks:

  1. Consult with a Sports Dietitian: Before incorporating into your regimen, speak with a sports dietitian or healthcare professional. They will help determine the right dosage and assess if it suits your individual needs and health status.
  2. Start with Small Doses: If you’re new to bicarbonate supplementation, start with a lower dose and gradually increase it as your body adapts. A common starting dose is around 0.2 grams per kilogram of body weight.
  3. Timing Matters: Take bicarbonate about 1-2 hours before exercise to allow enough time for it to be absorbed and buffer the acid that accumulates during physical activity.
  4. Consider Form and Flavor: Bicarbonate is available in various forms, such as capsules, tablets, and powders. Experiment to find the one that suits you best, considering taste and convenience. Lotions are starting to come out as well which is an interesting form but still early in the research.
  5. Avoid on a Full Stomach: Taking bicarbonate on a full stomach may exacerbate stomach discomfort. Opt for a light meal or snack before consumption.
  6. Stay Hydrated: Drink plenty of water before and during exercise when using bicarbonate. Proper hydration can help minimize stomach issues.

The Fine Line: Balancing Performance and Discomfort

Sodium bicarbonate is a quite heavily researched supplement showing benefits in repeat high intensity events but caution is warranted.

While bicarbonate can undoubtedly enhance your athletic performance, it’s essential to understand that each athlete responds differently to supplementation. Some may experience minimal discomfort or none at all, while others may find it challenging to tolerate.

If you do encounter stomach discomfort, consider adjusting the dosage or trying alternative buffering strategies. Keep in mind that bicarbonate may not be suitable for everyone, and individual responses can vary. As with any new supplement or performance-enhancing strategy, listen to your body and make informed decisions.

In conclusion, bicarbonate can be a valuable tool to take your athletic performance to new heights. Its ability to neutralize acidity and delay the onset of fatigue can make a significant difference in your training and competition outcomes. However, the potential for stomach discomfort should not be underestimated. With careful use and guidance from a sports dietitian, you can harness the power of bicarbonate to achieve your performance goals and conquer new athletic milestones.

Remember, your journey to greatness is a combination of science, dedication, and self-awareness. Embrace the possibilities, overcome the challenges, and let this potentially become one of your secret weapons in unlocking your full athletic potential.

Study referenced: click here