How bicarbonate buffers high-intensity acid load
During intense efforts of roughly one to seven minutes, hydrogen ions accumulate and contribute to fatigue. Sodium bicarbonate raises the buffering capacity of the blood outside the muscle, creating a steeper gradient that helps clear those ions from working muscle. This extracellular buffering is the proposed mechanism behind its ergogenic reputation.
Studied doses commonly sit near 0.3 g per kg of bodyweight, taken in the hour or hours before competition, with effects that are real but modest and variable between individuals.
Why the gut is usually the limiting factor
The main practical problem is gastrointestinal distress, including bloating, nausea, and diarrhea, which can hurt performance more than the buffering helps. Splitting the dose, taking it with food, and using slower-release or enteric forms are strategies used to reduce this.
This is general educational information, not medical advice. The high sodium load is not appropriate for everyone, particularly those with blood-pressure or kidney concerns, so consult a qualified professional before trying it.