Study under review: Effect of sodium bicarbonate on prolonged running performance: A randomized, double-blind, cross-over study
The ability of skeletal muscle to keep functioning during high-intensity endurance exercise is dependent, in part, on the body’s ability to limit decreases in pH. This phenomenon, also called exercise-induced acidosis, occurs both inside and outside of cells and is believed to be one of the major causes of muscle fatigue during exercise.
The onset of muscle fatigue is, in part, determined by the ability of the body to buffer decreases in pH. This means alkalizing agents like sodium bicarbonate (BICA) are attractive as potential performance enhancers (on paper, at least) since BICA can potentially buffer acid production and keep pH levels stable, as shown in Figure 1. Since BICA is the main buffer in the body for controlling pH outside of cells, supplementation to increase its levels (and therefore buffering capacity in the blood) can potentially delay muscle fatigue during exercise—if sufficient bicarbonate levels are achieved in the bloodstream.
Because high-intensity, short-duration exercise tends to produce the most lactate, most studies evaluating the effects of BICA on exercise performance involve this mode of exercise. Moreover, most studies use cycling as the type of exercise, which may not be applicable to other sports, such as endurance running. The study under review sought to evaluate the ergogenic effects of BICA supplementation on high-intensity endurance performance in runners.
Muscle fatigue during high-intensity exercise is caused in part by decreased pH in the blood and working muscles. Supplementation with sodium bicarbonate (BICA), a natural buffer, has shown some promise to help the body resist decreases in pH during high-intensity exercise of short duration. The present study examined the effects of BICA on longer-duration, high-intensity running.
Other Articles in Issue #39 (January 2018)
Interview: Beth Skwarecki
In this interview, with Lifehacker health editor and writer Beth Skwarecki, we discuss the unique challenges of communicating the results of scientific studies to the general public, and more.
NERD Mini: Coffee Correlations
It can be hard to keep track of all of the health claims made for coffee. A 2017 umbrella review helps suss out what benefits and harms are associated with coffee intake.
You may be sleeping, but your muscles don’t have to!
As men age, it becomes harder for them to maintain muscle mass. Can an overnight dose of protein help improve muscle protein synthesis in older men, even in the absence of exercise?
Caffeine tolerance kills its benefits
The evidence for caffeine habituation's effects on its ergogenic properties has been mixed. This trial adds to the evidence by going for longer and not relying on self-reported caffeine intake.
Do cranberries really help prevent urinary tract infections?
Cranberries have been long-suspected to help with UTIs. This meta-analysis looked at the evidence for it preventing noncomplicated UTI recurrence in otherwise healthy women.
Is research on beta-alanine still in beta?
Beta-alanine is thought to help decrease muscle fatigue through boosting intramuscular carnosine levels. This systematic review aimed to look at the state of the evidence for its efficacy.
Selenium supplementation for heart health: overlooked, unnecessary, or uncertain?
Proteins that need selenium to function help mitigate oxidation and regulate inflammation, processes that play a role in cardiovascular disease. Can supplementation with selenium help?