Research shows sodium bicarbonate improves high-intensity performance by 1–3% in trained athletes, particularly in repeated sprints. However, gastrointestinal side effects are common, and individual tolerance can vary.
High-intensity & repeated sprint performanceAthletes; trained individuals · Meta-analyses of RCTsHigh
1–3% improvement in high-intensity performance lasting 1–7 min; strong effect on repeated sprints.
Endurance & Performance Boost
L-arginine & sodium bicarbonate are combined to enhance endurance & performance. L-arginine supports nitric oxide production, improving blood flow, while sodium bicarbonate buffers lactic acid, reducing fatigue during exercise.
Forms & usage▾
Take 3–5 grams 30–60 minutes before exercise, preferably in divided doses to minimize GI issues.
Safety & trade-offs2▾
GI distress (nausea, vomiting, diarrhea) affects the majority of users at full doses — split dosing or enteric-coated capsules reduce this significantly
High sodium load — not suitable for those on sodium-restricted diets or with unmanaged hypertension
●High ●Moderate ● Low / note