During high-intensity exercise, energy production increases rapidly, and the body needs to manage the greater production of hydrogen ions (H⁺), which are associated with a decrease in muscle pH. This is where sodium bicarbonate may play an ergogenic role.
How does sodium bicarbonate work during exercise?
Sodium bicarbonate increases blood bicarbonate concentration and, consequently, its buffering capacity. During intense efforts, muscles produce H⁺, which contributes to the decrease in pH.
With greater bicarbonate availability, the body can transport and neutralize part of these H⁺ ions, helping control the metabolic acidosis associated with exercise.
In practice, this may help athletes maintain intensity for longer before fatigue compromises performance.
Which types of exercise can benefit from it?
The benefits tend to be more relevant during activities involving sustained or repeated high-intensity efforts, particularly when the duration of the effort allows buffering capacity to influence performance.
This includes sports such as running, cycling, rowing, swimming, and team sports, especially in situations involving sprints, attacks, climbs, or efforts close to maximal intensity.
In an endurance event, for example, sodium bicarbonate may be more relevant when an athlete needs to perform above their usual intensity, such as during a long climb, an acceleration, or a final sprint.
The effect is not the same for everyone
Although sodium bicarbonate has ergogenic potential, it does not automatically improve performance in every athlete or type of exercise. The response depends on the sport, exercise duration and intensity, as well as the strategy used.
Another important factor is gastrointestinal tolerance. High doses can cause discomfort, nausea, bloating, and diarrhea, which may impair performance rather than improve it.
For this reason, the strategy should be individualized and tested during training.
When should this strategy be considered?
Sodium bicarbonate may be particularly relevant when there is a high demand for anaerobic energy production and the ability to manage acidosis may become a limiting factor for performance.
For endurance athletes, this means it does not necessarily need to be used during every training session or competition. It can be a targeted strategy for sessions or events where high-intensity efforts are particularly important.
Performance depends on the strategy
Sodium bicarbonate may increase buffering capacity and help athletes sustain high-intensity efforts, but its use should be part of a well-planned nutritional strategy.
More important than simply using the supplement is understanding when high intensity will be decisive for performance, assessing individual tolerance, and testing the strategy before competition.
In sport, the goal is not only to produce more energy, but to sustain the intensity required when it matters most.
