International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance
Open accessAbstract
Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official Position of the Society: 1. Supplementation with sodium bicarbonate (doses from 0.2 to 0.5 g/kg) improves performance in muscular endurance activities, various combat sports, including boxing, judo, karate, taekwondo, and wrestling, and in high-intensity cycling, running, swimming, and rowing. The ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min. 2. Sodium bicarbonate improves performance in single- and multiple-bout exercise. 3. Sodium bicarbonate improves exercise performance in both men and women. 4. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side-effects. 5. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition. 6. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols is generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side-effects on the day of competition. 7. Long-term use of sodium bicarbonate (e.g., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output. 8. The most common side-effects of sodium bicarbonate supplementation are bloating, nausea, vomiting, and abdominal pain. The incidence and severity of side-effects vary between and within individuals, but it is generally low. Nonetheless, these side-effects following sodium bicarbonate supplementation may negatively impact exercise performance. Ingesting sodium bicarbonate (i) in smaller doses (e.g., 0.2 g/kg or 0.3 g/kg), (ii) around 180 min before exercise or adjusting the timing according to individual responses to side-effects, (iii) alongside a high-carbohydrate meal, and (iv) in enteric-coated capsules are possible strategies to minimize the likelihood and severity of these side-effects. 9. Combining sodium bicarbonate with creatine or beta-alanine may produce additive effects on exercise performance. It is unclear whether combining sodium bicarbonate with caffeine or nitrates produces additive benefits. 10. Sodium bicarbonate improves exercise performance primarily due to a range of its physiological effects. Still, a portion of the ergogenic effect of sodium bicarbonate seems to be placebo-driven.
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Supplementation with 0.2-0.5 g/kg of bodyweight of sodium bicarbonate has been generally accepted as the dose range required to elicit performance benefits.
“Supplementation with 0.2–0.5 g/kg of bodyweight of sodium bicarbonate has been generally accepted as the dose range required to elicit performance benefits (Grgic, Pedisic, et al. 2021).”
From Gastrointestinal Symptoms Associated With Sodium Bicarbonate Supplementation Protocols: A Systematic Review (2026) · cites this paper as Grgic, Pedisic, et al. 2021
The 'Sodium bicarbonate dose' section reports ergogenic effects at 0.2–0.5 g/kg, supporting the stated range as a range of effective doses. It does not describe that entire range as required: it calls 0.3 g/kg optimal, says 0.4–0.5 g/kg are not required, and notes that 0.15 g/kg may be the minimum effective dose. (LLM, conf=0.87)
Experimental — accuracy not yet measuredSodium bicarbonate supplementation before exercise enhances extracellular buffering capacity when administered at doses of 0.2-0.4 g·kg−1 body mass 1-3 h prior to activity.
“Sodium bicarbonate (NaHCO3) supplementation before exercise is widely recognized for enhancing extracellular buffering capacity when administered at doses of 0.2–0.4 g·kg⁻1 body mass (BM) 1–3 h prior to activity [120].”
From Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review (2025) · cites this paper as [120]
Bicarbonate ions are absorbed by an active ion transport process involving hydrogen ion secretion in the small intestine.
“They are also absorbed by an active ion transport process involving hydrogen ion secretion in the small intestine [39,40].”
From Effects of Enteric-Coated Formulation of Sodium Bicarbonate on Bicarbonate Absorption and Gastrointestinal Discomfort (2024) · cites this paper as [39]
Bicarbonate ions are transported into the blood through the stomach.
“Bicarbonate ions are known to be transported into the blood through the stomach [38,39].”
From Effects of Enteric-Coated Formulation of Sodium Bicarbonate on Bicarbonate Absorption and Gastrointestinal Discomfort (2024) · cites this paper as [39]
The ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min.
“Based on a comprehensive review of the international Society of Sports Nutrition position on sodium bicarbonate and exercise performance, the ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min (Driller et al., 2012; Mündel, 2018; Grgic et al., 2021; Grgic, 2022).”
From Acute enteric-coated sodium bicarbonate has negligible effect on anaerobic performance but affects metabolomics and attenuates the gastrointestinal response (2022) · cites this paper as Grgic et al., 2021
Doses around and above 0.2-0.3 g/kg of sodium bicarbonate have been linked to reports of gastrointestinal symptoms.
“Of note, doses around and above 0.2–0.3 g/kg have been linked to reports of gastrointestinal symptoms (GIS) (Grgic, Pedisic, et al. 2021), which include, but are not limited to, nausea, vomiting, bloating, abdominal cramps, flatulence, and diarrhea (Dalle et al. 2019; Driller et al. 2012; Miller et al. 2016; Saunders et al. 2014; Varovic et al. 2023).”
From Gastrointestinal Symptoms Associated With Sodium Bicarbonate Supplementation Protocols: A Systematic Review (2026) · cites this paper as Grgic, Pedisic, et al. 2021
Sodium bicarbonate increases circulating bicarbonate and delays metabolic acidosis resulting from high-intensity exercise, thereby potentially improving performance in rowing, swimming, running, cycling, combat sports, and resistance training.
“These effects are achieved by increasing circulating bicarbonate and delaying metabolic acidosis resulting from high‐intensity exercise, thereby potentially improving performance in rowing, swimming, running, cycling, combat sports, and resistance training (Heibel et al. 2018; Grgic, Pedisic, et al. 2021).”
From Gastrointestinal Symptoms Associated With Sodium Bicarbonate Supplementation Protocols: A Systematic Review (2026) · cites this paper as Grgic, Pedisic, et al. 2021
Sodium bicarbonate's gastrointestinal side effects may negatively impact performance, limiting its use in populations that may benefit.
“Although its ergogenic potential is well‐established, sodium bicarbonate's GIS side effects may negatively impact performance (Freis et al. 2017), limiting its use in populations that may benefit (Grgic, Pedisic, et al. 2021; Hilton et al. 2019).”
From Gastrointestinal Symptoms Associated With Sodium Bicarbonate Supplementation Protocols: A Systematic Review (2026) · cites this paper as Grgic, Pedisic, et al. 2021
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“Food First but Not Always Food Only”: Recommendations for Using Dietary Supplements in Sport
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Exertional heat stroke: nutritional considerations
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Sport Supplements and the Athlete’s Gut: A Review
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Sodium Bicarbonate Ingestion in a Fasted State Improves 16.1-km Cycling Time-Trial Performance
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Self-citationEvidence-based sports supplements: A redox analysis
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“Based on a comprehensive review of the international Society of Sports Nutrition position on sodium bicarbonate and exercise performance, the ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min (Driller et al., 2012; Mündel, 2018; Grgic…”
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Acute Co-Ingestion of Caffeine and Sodium Bicarbonate on Muscular Endurance Performance
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Endurance in Long-Distance Swimming and the Use of Nutritional Aids
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Hydration Meets Regulation: Insights into Bicarbonate Mineral Water and Acid–Base Balance
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Sodium bicarbonate improved CrossFit® Benchmark Fran, but not subsequent 500 m rowing performance
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BackgroundDietary and ergogenic supplementation to improve elite swimming players’ performance and recovery
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Basics in clinical sports nutrition: Physical activity, muscle and clinical nutrition
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- Authors
- 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.
- Affiliations
- Victoria University (AU)
- Institute for Health and Sport, Victoria University
- Universidade de São Paulo (BR)
- Manchester Metropolitan University (GB)
- Lehman College (US)
- Texas A&M University (US)
- University of Central Florida (US)
- Nova Southeastern University (US)
- University of South Carolina (US)
- Kennesaw State University (US)
- The Center for Applied Health Sciences
- Australian Catholic University (AU)
- Exercise and Sport Science
- University of South Florida (US)
- Corresponding author
- Grgic, Jozo
- ORCID
- Venue
- Journal of the International Society of Sports Nutrition
- Publisher
- Informa UK Limited
- Published
- 2021-01-02
- Volume
- 18
- Issue
- 1
- Pages
- 61-61
- ISSN
- 1550-2783 (ISSN-L)
- PMC
- PMC8427947
- OpenAlex
- W3197275089
- Cited by
- 138
- References
- 230
- Citations by year
- 2026: 38 · 2025: 33 · 2024: 28 · 2023: 22 · 2022: 14 · 2021: 3
- FWCI
- 3.57
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Licence
- Locations
- Journal of the International Society of Sports Nutrition (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- Victoria University Research Repository (Victoria University) (submittedVersion, cc-by)
- DigitalCommons - Kennesaw State University (Kennesaw State University) (submittedVersion)
- Scholar Commons (University of South Carolina) (submittedVersion, cc-by)
- DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion)
- The HKU Scholars Hub (University of Hong Kong) (submittedVersion)
- Funders
- Fundação de Amparo à Pesquisa do Estado de São Paulo (16/50438-0)
- Universidade de São Paulo
- Faculdade de Medicina da Universidade de São Paulo (2020.1.362.5.2)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- sodium bicarbonate, ergogenic aids, exercise performance, high-intensity exercise, muscular endurance, combat sports, single bout exercise, dose-response relationship, timing of supplementation, long-term supplementation, training effects, adverse effects, bloating, gastrointestinal discomfort, acid-base balance, buffering capacity
- MeSH terms
- Female, Humans, Male, Exercise, Sodium Bicarbonate, Athletic Performance, Performance-Enhancing Substances, Sports Nutritional Sciences
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