30 Seconds SummaryResearch Spotlight: Does sodium bicarbonate increase strength?
- Sodium bicarbonate is used to buffer blood pH during intense exercise, commonly taken by athletes engaging in high-intensity, short-duration activities.
- A meta-analysis examined whether sodium bicarbonate boosts strength or muscular endurance by analyzing 13 studies on endurance and 11 on strength.
- Results showed that sodium bicarbonate improves muscular endurance for both small and large muscle groups, but does not significantly improve strength.
- The supplement may increase the number of reps performed in high-repetition exercises or short rest period training, but does not significantly increase maximum lifting capabilities.
- Effective dosing is key, as low doses are ineffective and high doses can cause gastrointestinal issues like diarrhea.
- Proper dosing and timing of sodium bicarbonate are crucial to maximize benefits and minimize discomfort.
Stronger By Science
Eric Trexler
