Sodium Bicarbonate for Cycling Performance

Michael Woods eating Sodium bicarbonate during 2024 Road World Championships in Zurich - credit to Brujula Bike

Understanding the Science and Making Your Own Supplement

Sodium bicarbonate has been around for decades. It has seen a resurgence in popularity with recent advancements in product simplicity and high level endorsements. Notably, its use by World Tour cycling teams including the famous image of Michael Woods taken at the 2024 UCI Road Cycling World Championships in Zurich.

The Buffering Mechanism: How Sodium Bicarbonate Works

Sodium bicarbonate (NaHCO3) or more commonly known in cooking as baking soda is a salt made up of a positively charged sodium ion (Na+) and a negatively charged bicarbonate ion (HCO3-) which are held together by ionic bonds.

Sodium bicarbonate has become popular for its ergogenic effects for performance. During intense exercise the muscle cells produce hydrogen ions (H+). This accumulation lowers the muscle pH level creating a more acidic environment that leads to that 'burning' sensation we all know well when training and racing (Hadzic et al., 2019).

Sodium bicarbonate acts as a buffering agent. When ingested it increases the blood pH level thus, creating a more alkaline environment. This higher pH level enhances the transport of hydrogen ions from the muscle into the bloodstream. Once in the bloodstream the hydrogen ions react with bicarbonate ions (HCO3-) to form carbonic acid (H2CO3). Carbonic acid is unstable and quickly breaks down into carbon dioxide (CO2) and water (H2O) (Hadzic et al., 2019). 

The resulting carbon dioxide is then transported to the lungs and exhaled. This removes the hydrogen ions from the body. This process helps to delay muscle fatigue and improve performance during exercise (Hadzic et al., 2019).

Sodium bicarbonate is best utilised when exercise intensity causes the hydrogen ion byproduct to be produced. This means that it will have little effect on training intensities that are low or easy in nature.

Individualising Dosage and Timing for Performance

The well known dosage for sodium bicarbonate is 300 mg (0.3 grams) per kilogram of body weight however Grgic et al. (2021) state that a range from 0.2 grams - 0.5 grams is beneficial for performance suggesting that there is an individual variance. A 75 kilogram athlete would need to consume 22.5 grams of sodium to bicarbonate to reach the 300 mg dose.

Standard research protocols for sodium bicarbonate supplementation generally involve ingestion 75 to 180 minutes before exercise. Current research suggests aiming to time exercise performance around the point of peak plasma bicarbonate concentration (Heibel et al., 2018). However, the time to reach peak plasma bicarbonate concentration following ingestion shows enough of an individual variability to limit any specific ingestion window. As demonstrated by Jones et al. (2016), peak concentrations after a 0.3 g/kg dose ranged from 75 to 180 minutes across different participants.

Observed Performance Enhancements with Sodium Bicarbonate

Many investigations have looked at the ergogenic potential of sodium bicarbonate supplementation. McNaughton et al. (1999) study revealed significant performance benefits when following supplementation with the participants performing 14% more total work and producing a noticeably higher sustained power output.

There are also more recent studies which suggest more marginal gains. For example, a 1.42% increase in performance during a 40 km time trial (Shannon et al., 2024). Despite a variability in the ergogenic effect across studies (caused by differing testing protocols and demographics) a strong trend of positive results with the supplementation of sodium bicarbonate is observed in the research.

A study conducted by George and MacLaren (1988) investigated the effects of sodium bicarbonate supplementation on endurance performance. Their research, which involved participants running to exhaustion demonstrated a significant 17% increase in time to exhaustion following sodium bicarbonate ingestion, suggesting a potential ergogenic benefit for endurance athletes.

The large presence of positive effects across studies and relative safety of sodium bicarbonate strengthens the rationale for exploring sodium bicarbonate, at least in a training context. The widespread adoption of this practice among professional athletes further underscores its potential merit for performance gains no matter how marginal.

Chronic Sodium Bicarbonate Loading Can Reduce Gastrointestinal Distress

Chronic sodium bicarbonate (NaHCO3) loading aims to enhance performance by chronically changing pH levels and perhaps improving mitochondrial function and reducing gastrointestinal distress due to acute loading (Driller et al., 2013). While enhancements in performance are demonstrated in certain studies as stated above, inconsistency in dosing, timing, and duration of supplementation among studies prevents definite conclusions. The dosages varied from 0.025 to 0.5 g/kg body weight and were administered one to four times daily for three to ten days (Burke, 2013). The variation suggests a lack of consensus on ideal chronic regimens for supplementation, necessitating for the individual to try a range of different consumption methods.

Make Your Own Sodium Bicarbonate Supplement

Contrary to the marketing, effective nutrition doesn't have to break the bank. For example, Maurten's sodium bicarbonate supplement costs A$70 for just four servings. A 500 gram packet of sodium bicarbonate from your local grocery store (Woolworths) costs A$2.45. That single packet provides enough for 22 servings. This means Maurten charges A$17.5 per serving while the grocery store alternative costs A$0.11. That's a 99.37% cost saving ((17.5−0.11)/17.5)∗100=99.37).

Equipment and Ingredients:

To make your own sodium bicarbonate supplement you’ll need the following:

• Weight scale (grams)

• Body weight scale (kilograms)

• Baking soda (sodium bicarbonate)

• Clip seal bags or equivalent

• White sugar

• Lemon or lime juice

Steps:

1. Begin by accurately weighing yourself using a reliable body weight scale. Record your weight in kilograms.

   
   

2. Use a kitchen scale to carefully measure baking soda (sodium bicarbonate) at your desired dosage of 0.2 to 0.5 grams per kilogram body weight. For example, a 75 kg athlete would require 15 grams (0.2g/kg x 75kg) to 37.5 grams (0.5g/kg x 75kg).

   
   

3. Measure and add approximately 30 grams of white sugar (sucrose - a 50/50 mix of glucose and fructose). This helps with taste and a small carbohydrate boost.

   
   

4. To improve palatability, try adding a small amount of lemon or lime juice to the sodium bicarbonate. This can help improve taste and make consumption easier.

   
   

5. Consumption Method (Water Bottle): The water bottle method is strongly recommended over the paste method to minimise gastrointestinal discomfort. Combine the measured sodium bicarbonate, sugar, and any lemon/lime juice or flavoring in a water bottle containing 500 to 750 milliliters of water. Shake vigorously until all ingredients are completely dissolved. Ensure no undissolved particles remain. Consume 75 - 180 mins before competition (Heibel et al., 2018).

Tolerance to sodium bicarbonate is individual and needs careful trial during training before using in competition. Start with 0.2 gram/kg body weight and gradually increase within the 0.2 gram - 0.5 gram/kg range (Grgic et al. 2021). Try different flavoring, sugar levels, and methods of ingestion (water bottle ideal vs paste), and carefully note effects.

Note: Professional guidance from a sports nutritionist or physician is advisable for interpretation of results and monitoring of health. Discontinue sodium bicarbonate use in the event of development of severe side effects such as nausea and gastrointestinal distress.

References

Burke, L. M. (2013). Practical considerations for bicarbonate loading and sports performance. Nestle Nutrition Institute workshop series, 75, 15–26. 10.1159/000345814

Driller, M. W., Gregory, J. R., Williams, A. D., & Fell, J. W. (2013). The effects of chronic sodium bicarbonate ingestion and interval training in highly trained rowers. International journal of sport nutrition and exercise metabolism, 23(1), 40–47. 10.1123/ijsnem.23.1.40

George, K. P., & MacLaren, D. P. (1988). The effect of induced alkalosis and acidosis on endurance running at an intensity corresponding to 4 mM blood lactate. Ergonomics, 31(11), 1639–1645. 10.1080/00140138808966813

Grgic, J., Pedisic, Z., Saunders, B., Artioli, G. G., Schoenfeld, B. J., McKenna, M. J., Bishop, D. J., Kreider, R. B., Stout, J. R., Kalman, D. S., Arent, S. M., VanDusseldorp, T. A., Lopez, H. L., Ziegenfuss, T. N., Burke, L. M., Antonio, J., & Campbell, B. I. (2021). International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition, 18(16). 10.1186/s12970-021-00458-w

Hadzic, M., Eckstein, M. L., & Schugardt, M. (2019). The Impact of Sodium Bicarbonate on Performance in Response to Exercise Duration in Athletes: A Systematic Review. Journal of sports science & medicine, 18(2), 271–281.

Heibel, A. B., Perim, P. H. L., Oliveira, L. F., McNaughton, L. R., & Saunders, B. (2018). Time to Optimize Supplementation: Modifying Factors Influencing the Individual Responses to Extracellular Buffering Agents. Frontiers in nutrition, 5(35). 10.3389/fnut.2018.00035

Jones, R. L., Stellingwerff, T., Artioli, G. G., Saunders, B., Cooper, S., & Sale, C. (2016). Dose-Response of Sodium Bicarbonate Ingestion Highlights Individuality in Time Course of Blood Analyte Responses. International journal of sport nutrition and exercise metabolism, 26(5), 445–453. 10.1123/ijsnem.2015-0286

McNaughton, L., Dalton, B., & Palmer, G. (1999). Sodium bicarbonate can be used as an ergogenic aid in high-intensity, competitive cycle ergometry of 1 h duration. European journal of applied physiology and occupational physiology, 80(1), 64–69. 10.1007/s004210050559

Shannon, E. S., Regnier, A., & Dobson, B. (2024). The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists. European Journal of Applied Physiology, 124, 3671–3682. 10.1007/s00421-024-05567-3