Compound or practice · Supplement
Sodium Bicarbonate
A blood buffer that genuinely aids high-intensity 1–10 minute efforts — if your gut tolerates it.
- Overall grade
- Grade B
- Last revised
- 1
- graded outcome
- 0
- references listed
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
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.
- High-intensity performance (1–10 min)Evidence grade B
Meta-analytic
Smallhigh
Interactions
Documented pairings with supplements and medicines. A medicine on this list is a conversation for whoever prescribes it.
Beta-AlanineWorks together
Intra- and extracellular buffering — complementary.
The evidence in words
What it is
Sodium bicarbonate raises blood buffering capacity, offsetting the acidosis of intense exercise. It is one of the older evidence-backed ergogenic aids.
How it works
By increasing extracellular bicarbonate it pulls hydrogen ions out of muscle, delaying the pH-drop-driven fatigue of sustained hard efforts.
What the evidence shows
Meta-analyses support small performance gains in high-intensity efforts lasting roughly 1–10 minutes (repeated sprints, rowing, swimming). The classic limitation is GI distress; enteric-coated forms and careful timing reduce it.
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 & interactions
GI upset is common; the sodium load matters for those restricting sodium. Test tolerance before competition. Beta-Alanine — Intra- and extracellular buffering — complementary.
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
- Beta-AlanineIntra- and extracellular buffering — complementary.Evidence grade A
Related reading
Entries that share this one's tags or conditions.
- Sodium Bicarbonate for High-intensity performance (1–10 min)Evidence grade B — Meta-analyticEvidence grade B
- 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
- ATP (Peak ATP)Oral 'ATP' that doesn't reach muscle as ATP — small, mostly industry-linked performance signals.Evidence grade D
Sources
This entry lists no references of its own.
Last revised . A grade is this entry's reading of the evidence, not medical advice.