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Sodium bicarbonate supplementation and ingestion timing: does it matter?
Jason C Siegler1, Paul W M Marshall, James Bray
1School of Biomedical and Health Sciences, University of Western Sydney, Campbelltown, NSW, Australia. j.siegler@uws.edu.au
Journal of Strength and Conditioning Research
|October 4, 2011
Summary
Optimal timing for sodium bicarbonate (NaHCO3) supplementation does not impact repeated sprint ability (RSA). However, ingesting NaHCO3 180 minutes before exercise minimizes gastrointestinal discomfort, enhancing athlete tolerance.
Area of Science:
- Exercise Physiology
- Sports Nutrition
- Biochemistry
Background:
- Sodium bicarbonate (NaHCO3) is known for its ergogenic effects during high-intensity exercise.
- Optimal timing for NaHCO3 ingestion remains underexplored, particularly for repeated sprint ability (RSA).
Purpose of the Study:
- To investigate the influence of NaHCO3 supplementation timing on RSA.
- To assess the impact of different ingestion times on blood buffering and gastrointestinal (GI) discomfort.
Main Methods:
- Eight male participants ingested 0.3 g·kg(-1) body weight of NaHCO3 at 60, 120, or 180 minutes before completing ten 10-second sprints with short recovery.
- Repeated sprint performance, blood buffering capacity, and GI discomfort (via visual analog scale) were measured.
Main Results:
- No significant differences were observed in blood buffering capacity or RSA performance across the different NaHCO3 ingestion times (60, 120, 180 minutes).
- Gastrointestinal discomfort incidence and severity were significantly lower when NaHCO3 was ingested 180 minutes before exercise compared to earlier time points.
Conclusions:
- Ingestion timing between 60 and 180 minutes does not affect the ergogenic benefits of NaHCO3 for RSA.
- Supplementing with NaHCO3 180 minutes before exercise appears to be the optimal strategy to mitigate GI distress while maintaining performance benefits.
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