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Related Experiment Video

Updated: May 19, 2026

Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
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Sodium bicarbonate supplementation improves hypertrophy-type resistance exercise performance.

Benjamin M Carr1, Michael J Webster, Joseph C Boyd

  • 1School of Human Performance and Recreation, University of Southern Mississippi, Hattiesburg, MS, USA. bcarr@belhaven.edu

European Journal of Applied Physiology
|September 4, 2012
PubMed
Summary

Sodium bicarbonate (NaHCO(3)) supplementation enhances lower-body resistance exercise performance by increasing total repetitions. This ergogenic aid also elevates blood lactate levels, indicating improved anaerobic capacity during intense hypertrophy training.

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Area of Science:

  • Exercise Physiology
  • Sports Nutrition
  • Human Performance

Background:

  • Resistance exercise, particularly hypertrophy-type resistance exercise (HRE), is crucial for muscle growth.
  • Understanding ergogenic aids that can enhance performance during HRE is of significant interest.
  • Sodium bicarbonate (NaHCO(3)) has been investigated for its potential to buffer acid production during high-intensity exercise.

Purpose of the Study:

  • To investigate the effects of sodium bicarbonate (NaHCO(3)) supplementation on lower-body hypertrophy-type resistance exercise (HRE) performance.
  • To determine if NaHCO(3) administration improves exercise volume and physiological markers during HRE.
  • To assess the ergogenic potential of NaHCO(3) for resistance training adaptations.

Main Methods:

  • A double-blind, randomized, counterbalanced design was employed with 12 resistance-trained males.
  • Participants ingested either 0.3 g kg(-1) of NaHCO(3) or a placebo 60 minutes before performing HRE (squat, leg press, knee extension).
  • Exercise performance was measured by total repetitions, and blood samples were analyzed for pH, bicarbonate, base excess, and lactate.

Main Results:

  • NaHCO(3) supplementation induced a significant alkaline state, increasing blood pH, bicarbonate, and base excess.
  • Participants who ingested NaHCO(3) achieved significantly more total repetitions compared to the placebo group.
  • Blood lactate levels were significantly higher after the exercise protocol in the NaHCO(3) group, suggesting enhanced anaerobic contribution.

Conclusions:

  • Sodium bicarbonate (NaHCO(3)) demonstrates ergogenic efficacy during hypertrophy-type resistance exercise (HRE).
  • NaHCO(3) supplementation can enhance exercise performance by increasing total repetitions performed.
  • Further research is warranted to explore the application of NaHCO(3) in chronic resistance training programs.