A review of the effects of sodium bicarbonate supplementation on endurance performance
Keywords:
sodium bicarbonate, endurance, performance, muscle fatigueAbstract
Background
In recent times, sodium bicarbonate (NaHCO₃) has gained popularity as an ergogenic aid due to its potential to enhance physical performance, reduce muscle fatigue, and support athletes during high-intensity training sessions.
Objectives
This systematic review aims to evaluate the efficacy of sodium bicarbonate supplementation in enhancing physical performance, with a particular emphasis on muscular endurance during exercise.
Methods
The study employed a Systematic Literature Review (SLR) methodology, following the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) framework, and utilized the PICO criteria for data selection. Relevant literature was sourced from international databases including Scopus, ScienceDirect, Web of Science (WOS), and PubMed. Search terms used included "Sodium Bicarbonate," "Endurance," "Performance," and "Muscle Fatigue." A total of 9 studies were selected based on their relevance to the topic.
Results
Findings suggest that the benefits of sodium bicarbonate supplementation are not universally consistent but rather influenced by multiple factors such as sport type, exercise duration and intensity, the athlete’s level of training, and the supplementation protocol (including dosage and timing). Moreover, many studies employed general experimental designs and involved small sample sizes, which limits the broader applicability of the results.
Conclusion
The review concludes that sodium bicarbonate supplementation can be effective in enhancing athletic performance, particularly in short- to medium-duration high-intensity activities. Nevertheless, its effectiveness is contingent upon several variables including the nature of the sport, individual fitness level, dosage, and timing of intake. Therefore, a personalized supplementation strategy and further research are essential to maximize its potential benefits.
References
[1] G. Apollaro, E. Franchini, C. Falcó, D. Detanico, and R. L. Kons, “Sport-Specific Tests for Endurance in Taekwondo: A Narrative Review With Guidelines for the Assessment,” Strength Cond. J., Nov. 2023, doi: 10.1519/SSC.0000000000000828.
[2] J. D. Nubatonis et al., “Optimizing Arm Muscle Endurance in Pencak Silat Athletes: Insights from a Literature Review,” Tanjungpura J. Coach. Res., vol. 2, no. 3, pp. 131–141, Nov. 2024, doi: 10.26418/tajor.v2i3.80838.
[3] F. N. S. Zamri et al., “Fruit-derived Polyphenol supplementation improves exercise performance: a meta-analysis of 29 randomised controlled trials,” J. Phys. Educ. Sport, vol. 22, no. 9, pp. 2120–2126, 2022, doi: 10.7752/jpes.2022.09271.
[4] L. Stepanyan and G. Lalayan, “Heart rate variability features and their impact on athletes’ sports performance,” J. Phys. Educ. Sport, vol. 23, no. 8, pp. 2156–2163, 2023.
[5] Y. Yolanda, M. Haetami, N. Yanti, A. A. Abdulsatar, and M. M. Abdullah, “Analysis of Athlete Endurance: A Study on Female Volleyball Athletes,” Khatulistiwa J. Sport Sci., vol. 1, no. 1, pp. 18–24, 2025.
[6] A. A. Kristiono, O. P. A. Pratama, S. Islam, A. K. Abadi, and M. B. Wijaya, “Effect of Small Side Games 3x3 on Oxygen Saturation (SpO2) in Extra-Curricular Participants Basketball SMK 1 Semarang,” in Proceedings of International Conference on Physical Education, Health, and Sports, 2024, pp. 109–116.
[7] J.-W. Kim and S.-S. Nam, “Physical Characteristics and Physical Fitness Profiles of Korean Taekwondo Athletes: A Systematic Review,” Int. J. Environ. Res. Public Health, vol. 18, no. 18, p. 9624, Sep. 2021, doi: 10.3390/ijerph18189624.
[8] R. N. Fadilah and A. Widodo, “Analisis Kondisi Fisik Atlet Cabang Olahraga Taekwondo Pada Persiapan Pon Xx Papua 2021,” J. Multiling., vol. 3, no. 3, pp. 515–529, 2023, [Online]. Available: https://ejournal.penerbitjurnal.com/index.php/multilingual/article/view/464%0Ahttps://ejournal.penerbitjurnal.com/index.php/multilingual/article/download/464/404
[9] I. Jurić, S. Labor, D. Plavec, and M. Labor, “Inspiratory muscle strength affects anaerobic endurance in professional athletes,” Arch. Ind. Hyg. Toxicol., vol. 70, no. 1, pp. 42–48, Mar. 2019, doi: 10.2478/aiht-2019-70-3182.
[10] B. Bachero-Mena and J. J. González-Badillo, “Mechanical and Metabolic Responses during High-intensity Training in Elite 800-m Runners,” Int. J. Sports Med., vol. 42, no. 04, pp. 350–356, Apr. 2021, doi: 10.1055/a-1273-8564.
[11] L. W. Vanderheyden, G. L. McKie, G. J. Howe, and T. J. Hazell, “Greater lactate accumulation following an acute bout of high-intensity exercise in males suppresses acylated ghrelin and appetite postexercise,” J. Appl. Physiol., vol. 128, no. 5, pp. 1321–1328, May 2020, doi: 10.1152/japplphysiol.00081.2020.
[12] H. Hadjarati and R. S. Massa, “The effect of isotonic drink on heart rates recovery after pencak silat activity: a study on female students in an islamic boarding school,” J. Keolahragaan, vol. 11, no. 1, pp. 58–65, Apr. 2023, doi: 10.21831/jk.v11i1.54248.
[13] S. P. Cairns and J. Renaud, “The potassium–glycogen interaction on force and excitability in mouse skeletal muscle: implications for fatigue,” J. Physiol., vol. 601, no. 24, pp. 5669–5687, Dec. 2023, doi: 10.1113/JP285129.
[14] A. Kreutzer, A. J. Graybeal, K. Moss, R. Braun-Trocchio, and M. Shah, “Caffeine Supplementation Strategies Among Endurance Athletes,” Front. Sport. Act. Living, vol. 4, Apr. 2022, doi: 10.3389/fspor.2022.821750.
[15] M. Gholami, “The Effect of Massage on the Exhausted Aerobic Exercise-Induced Muscle Damage Indicators in Healthy Young Men,” J. Heal. Reports Technol., vol. 9, no. 4, Oct. 2023, doi: 10.5812/jhrt-137253.
[16] R. G. M. Rini and E. Purnomo, “The differences response of massage types with variation massage pressure on running speed in POPDA Sleman athletics,” J. Keolahragaan, vol. 9, no. 2, pp. 193–201, Sep. 2021, doi: 10.21831/jk.v9i2.35808.
[17] A. M. Zagatto et al., “Impacts of high‐intensity exercise on the metabolomics profile of human skeletal muscle tissue,” Scand. J. Med. Sci. Sports, vol. 32, no. 2, pp. 402–413, Feb. 2022, doi: 10.1111/sms.14086.
[18] S. Malone, A. Shovlin, K. Collins, A. McRobert, and D. Doran, “Is the metabolic power paradigm ecologically valid within elite Gaelic football?,” Sport Sci. Health, vol. 17, no. 3, pp. 551–561, Sep. 2021, doi: 10.1007/s11332-020-00707-6.
[19] C. Raeder, M. Kämper, A. Praetorius, J.-S. Tennler, and C. Schoepp, “Metabolic, cognitive and neuromuscular responses to different multidirectional agility-like sprint protocols in elite female soccer players – a randomised crossover study,” BMC Sports Sci. Med. Rehabil., vol. 16, no. 1, p. 64, Mar. 2024, doi: 10.1186/s13102-024-00856-y.
[20] J. Pethick and J. Tallent, “The Neuromuscular Fatigue-Induced Loss of Muscle Force Control,” Sports, vol. 10, no. 11, p. 184, Nov. 2022, doi: 10.3390/sports10110184.
[21] H. K. Abdulkader, D. Sultana, I. N. K. Valappil, B. M. Vishnulal, A. C. Anto, and P. J. Amalesh, “Effect of pre-exercise self myofascial release on symptoms of delayed muscle soreness and flexibility,” J. Phys. Educ. Sport, vol. 24, no. 10, pp. 1426–1433, 2024, doi: 10.7752/jpes.2024.10268.
[22] C. W. Sundberg, S. K. Hunter, S. W. Trappe, C. S. Smith, and R. H. Fitts, “Effects of elevated H + and P i on the contractile mechanics of skeletal muscle fibres from young and old men: implications for muscle fatigue in humans,” J. Physiol., vol. 596, no. 17, pp. 3993–4015, Sep. 2018, doi: 10.1113/JP276018.
[23] R. Badaruddin, N. A. Salikunna, M. Z. Ramadhan, A. A. M. Tanra, and I. Muslimin, “The Impact of Carbonated Sodium Bicarbonate Drinks on Physical Fitness in Adolescents,” Sci. J. Med. Fac. Halu Oleo Univ., vol. 11, no. 1, pp. 20–26, 2023.
[24] B. Dalton et al., “Central and peripheral neuromuscular fatigue following ramp and rapid maximal voluntary isometric contractions,” Front. Physiol., vol. 15, Aug. 2024, doi: 10.3389/fphys.2024.1434473.
[25] S. Katmawanti, S. Hanim, S. K. A. Sharoni, R. Fauzi, D. A. Samah, and O. S. Wahyuni, “What alternative supplements are prominent between some of female athletes?: A systematic review,” J. Phys. Educ. Sport, vol. 22, no. 12, pp. 3101–3113, 2022, doi: 10.7752/jpes.2022.12393.
[26] Á. Miguel-Ortega, J. Calleja-González, and J. Mielgo-Ayuso, “Endurance in Long-Distance Swimming and the Use of Nutritional Aids,” Nutrients, vol. 16, no. 22, p. 3949, Nov. 2024, doi: 10.3390/nu16223949.
[27] D. Varovic, J. Grgic, B. J. Schoenfeld, and S. Vuk, “Ergogenic Effects of Sodium Bicarbonate on Resistance Exercise: A Randomized, Double-Blind, Placebo-Controlled Study,” J. Strength Cond. Res., Feb. 2023, doi: 10.1519/JSC.0000000000004443.
[28] W. H. Gurton, L. A. Gough, J. C. Siegler, A. Lynn, and M. K. Ranchordas, “Oral but Not Topical Sodium Bicarbonate Improves Repeated Sprint Performance During Simulated Soccer Match Play Exercise in Collegiate Athletes,” Int. J. Sport Nutr. Exerc. Metab., vol. 34, no. 6, pp. 362–371, Nov. 2024, doi: 10.1123/ijsnem.2024-0059.
[29] T. Z. B. Hanada et al., “Analysis of the use of Sodium Bicarbonate for the performance of surfing athletes.” Mar. 06, 2023. doi: 10.32388/5WBMHS.
[30] H. Insam and J. Chidley, “The effects of sodium bicarbonate ingestion and sports performance in female athletes during different phases of the menstrual cycle,” Grad. J. Sport. Sci. Coach. Manag. Rehabil., vol. 1, no. 3, pp. 28–28, Jun. 2024, doi: 10.19164/gjsscmr.v1i3.1520.
[31] L. Ragone et al., “Acute Effect of Sodium Bicarbonate Supplementation on Symptoms of Gastrointestinal Discomfort, Acid‐Base Balance, and Performance of Jiu‐Jitsu Athletes,” J. Hum. Kinet., vol. 75, no. 1, pp. 85–93, Oct. 2020, doi: 10.2478/hukin-2020-0039.
[32] J. Grgic et al., “International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance,” J. Int. Soc. Sports Nutr., vol. 18, no. 1, Jan. 2021, doi: 10.1186/s12970-021-00458-w.
[33] J. P. Lopes-Silva and E. Franchini, “Effects of Isolated and Combined Ingestion of Sodium Bicarbonate and β-Alanine on Combat Sports Athletes’ Performance: A Systematic Review,” Strength Cond. J., vol. 43, no. 3, pp. 101–111, Jun. 2021, doi: 10.1519/SSC.0000000000000603.
[34] S. Aktitiz, Ş. N. Koşar, and H. H. Turnagöl, “Effects of acute and multi-day low-dose sodium bicarbonate intake on high-intensity endurance exercise performance in male recreational cyclists,” Eur. J. Appl. Physiol., vol. 124, no. 7, pp. 2111–2122, Jul. 2024, doi: 10.1007/s00421-024-05434-1.
[35] R. A. Silva de Souza, G. Barreto, P. A. Alves Freire, W. C. de Abreu, B. Saunders, and S. F. da Silva, “Sodium bicarbonate improved CrossFit® Benchmark Fran, but not subsequent 500 m rowing performance,” Res. Sport. Med., vol. 32, no. 6, pp. 965–980, Nov. 2024, doi: 10.1080/15438627.2024.2324254.
[36] J. W. Newbury, M. Cole, A. L. Kelly, and L. A. Gough, “Neither an Individualised Nor a Standardised Sodium Bicarbonate Strategy Improved Performance in High-Intensity Repeated Swimming, or a Subsequent 200 m Swimming Time Trial in Highly Trained Female Swimmers,” Nutrients, vol. 16, no. 18, p. 3123, Sep. 2024, doi: 10.3390/nu16183123.
[37] N. K. LEACH, N. P. HILTON, D. TINNION, B. DOBSON, L. R. MCNAUGHTON, and S. A. SPARKS, “Sodium Bicarbonate Ingestion in a Fasted State Improves 16.1-km Cycling Time-Trial Performance,” Med. Sci. Sport. Exerc., vol. 55, no. 12, pp. 2299–2307, Dec. 2023, doi: 10.1249/MSS.0000000000003263.
[38] T. A. H. Lassen, L. Lindstrøm, S. Lønbro, and K. Madsen, “Increased Performance in Elite Runners Following Individualized Timing of Sodium Bicarbonate Supplementation,” Int. J. Sport Nutr. Exerc. Metab., vol. 31, no. 6, pp. 453–459, Nov. 2021, doi: 10.1123/ijsnem.2020-0352.
[39] K. Durkalec-Michalski, P. M. Nowaczyk, J. Adrian, J. Kamińska, and T. Podgórski, “The influence of progressive-chronic and acute sodium bicarbonate supplementation on anaerobic power and specific performance in team sports: a randomized, double-blind, placebo-controlled crossover study,” Nutr. Metab. (Lond)., vol. 17, no. 1, p. 38, Dec. 2020, doi: 10.1186/s12986-020-00457-9.
[40] J. Wang, J. Qiu, L. Yi, Z. Hou, D. Benardot, and W. Cao, “Effect of sodium bicarbonate ingestion during 6 weeks of HIIT on anaerobic performance of college students,” J. Int. Soc. Sports Nutr., vol. 16, no. 1, Jan. 2019, doi: 10.1186/s12970-019-0285-8.
[41] A. Delextrat, S. Mackessy, L. Arceo-Rendon, A. Scanlan, R. Ramsbottom, and J. Calleja-Gonzalez, “Effects of Three-Day Serial Sodium Bicarbonate Loading on Performance and Physiological Parameters During a Simulated Basketball Test in Female University Players,” Int. J. Sport Nutr. Exerc. Metab., vol. 28, no. 5, pp. 547–552, Sep. 2018, doi: 10.1123/ijsnem.2017-0353.
Downloads
Published
Issue
Section
License
Copyright (c) 2025 Syahrizal Islam, Muhamad Husein, Jefrio Demetrimus Nubatoni, Ulfatul Azizah Awaliyyah, Gilang Muti, Ardan Raditya Dwi Atmaja (Author)
This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.
