Week 10 - Sodium Bicarbonate

Question 1

What is sodium bicarbonate

Answer 1

Sodium bicarbonate is a extracellular (blood) buffer, which plays an important role in maintaining pH

Question 2

What are the effects of NaHCO3

Answer 2

Decrease blood and muscle acidosis during anaerobic exercise (main)
- Decrease fatigue
- Increase muscle metabolic function
- Increased exercise capacity (anaerobic)

Question 3

Describe alternative dosing strategies of sodium bicarbonate

Answer 3

• Split doses consumed 60-180min before exercise
• Serial loading with 3-4 smaller doses per day for 2-4 consecutive days before event

Question 4

Describe the acute dose loading protocol of sodium bicarbonate

Answer 4

2-3h before exercise
0.2-0.3g/kg BM sodium bicarbonate + 10mL/kg BM fluid + 1.5g/kg BM CHO
Consume slowly (over 30-60mins)

Question 5

Describe the primary side effect associated with sodium bicarbonate

Answer 5

Gastrointestinal upset including nausea, stomach pain, diarrhea and vomiting

Question 6

When should sodium bicarbonate usage be considered

Answer 6

• High intensity events where muscle acidosis causes fatigue (1-7min)
• High intensity endurance sports (>1h)
• Sports involving prolonged repeated high intensity bouts
• To enhancing training capacity and training adaptations

Question 7

What are some concerns and safety issues with sodium bicarbonate

Answer 7

• Side effect of GI distress
• Several trials before competition and individualisation of supplementation strategy is recommended
• Weight gain as a result of fluid retention
• Contamination
• More evidence is needed to clarify benefits of co-ingestion with other supplements