Key Takeaway
ISSN position stand confirms sodium bicarbonate as an effective ergogenic aid for high-intensity exercise lasting 1-7 minutes, with 0.2-0.3g/kg being optimal.
Summary
Authoritative position stand on sodium bicarbonate for exercise performance.
Methods
- Systematic evidence review
- Expert consensus
- Practical recommendations
- Safety assessment
Key Results
- Effective ergogenic aid confirmed
- Best for 1-7 minute high-intensity efforts
- 0.2-0.3g/kg optimal dose
- Take 60-180 min before exercise
- GI issues common but manageable
Figures
Figure 1
Figure 2
Limitations
- Individual response varies
- GI tolerance limits use
- Specific to high-intensity exercise
- Not effective for all sports