Sodium Bicarbonate for High-intensity performance (1–10 min)

Evidence grade B — Meta-analytic

Overall grade: Grade B
Last revised: Jul 10, 2026; 1
graded outcome: 0
references listed

Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.

1 at grade B — 1 graded row

What is known

Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.

Outcome	Grade	Effect size	Agreement
High-intensity performance (1–10 min)Meta-analytic	Evidence grade B	Small	high

High-intensity performance (1–10 min)Evidence grade B
Meta-analytic
Smallhigh

The evidence in words

The verdict

For high-intensity performance (1–10 min), Sodium Bicarbonate earns evidence grade B (small effect, high consistency) — there is real evidence here. Meta-analytic

How it might work

By increasing extracellular bicarbonate it pulls hydrogen ions out of muscle, delaying the pH-drop-driven fatigue of sustained hard efforts.

How to use it

0.2–0.3 g/kg body weight ~60–150 minutes before high-intensity exercise, ideally split with food and trialed in training first.

Safety & cautions

GI upset is common; the sodium load matters for those restricting sodium. Test tolerance before competition.

Bottom line

A real, cheap ergogenic for hard 1–10 minute efforts — the catch is your stomach. Trial it in training, use enteric-coated forms.

How it is used

As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.

Pre-event: 0.2–0.3 g/kg, 60–150 min prior; trial first.

Goes with

Sodium BicarbonateRead the full Sodium Bicarbonate monographEvidence grade B

Entries that share this one's tags or conditions.

Beta-Alanine for High-intensity performance (1–4 min)Evidence grade A — Meta-analytic supportEvidence grade A
Beta-Alanine for Single sprint / max strengthEvidence grade D — Wrong energy systemEvidence grade D
Sodium Bicarbonate: dosage and how to take it0.2–0.3 g/kg, 60–150 min prior; trial first.Evidence grade B
Sodium Bicarbonate: side effects, safety & interactionsGI upset is common; the sodium load matters for those restricting sodium. Test tolerance before competition.Evidence grade B

Sources

This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.

Last revised Jul 10, 2026. A grade is this entry's reading of the evidence, not medical advice.