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Effects of bicarbonate, citrate, and phosphate loading on performance
1Gatorade Exercise Physiology Lab, Barrington, IL 60010, USA.
International Journal of Sport Nutrition
|June 1, 1995
Summary
Supplementing with bicarbonate salts may enhance athletic performance, particularly during repeated sprints or intense exercise. Athletes should carefully consider potential gastrointestinal side effects and test buffers during training.
Area of Science:
- Exercise Physiology
- Sports Science
- Biochemistry
Background:
- Scientists have explored buffering metabolic acids to improve physical performance since the 1930s.
- Bicarbonate, citrate, and phosphate salts are key buffers investigated for performance enhancement.
- The proposed mechanism involves reducing hydrogen ion accumulation, which may otherwise inhibit glycolysis and muscle force production.
Purpose of the Study:
- To evaluate the efficacy of buffering agents in enhancing physical performance.
- To review the scientific literature on the effects of bicarbonate, citrate, and phosphate salts on exercise capacity.
Main Methods:
- Systematic review of existing scientific literature on acid-base buffering and exercise performance.
- Analysis of studies investigating the effects of various buffering agents at different dosages.
Main Results:
- Variable results were found in the literature regarding buffer efficacy.
- Bicarbonate salts, at dosages around 0.3 g/kg, show potential for improving performance in repeated sprints and high-intensity exercise.
- Potential adverse effects, such as gastrointestinal distress, are associated with bicarbonate ingestion.
Conclusions:
- Bicarbonate supplementation may offer performance benefits for certain types of intense exercise.
- Athletes should exercise caution, test buffers during training, and be aware of potential side effects.
- Consideration of sport governing body regulations regarding buffer usage is essential.