Sodium Bicarbonate

Sodium bicarbonate and dietary nitrate are presented as evidence-based supplements that may improve exercise performance in specific situations. Sodium bicarbonate, or baking soda, works as an acid buffer, helping reduce the effects of hydrogen ion buildup during hard exercise. Its benefits are most relevant for efforts lasting about 1 to 10 minutes, especially around the 1-minute range, but not for exercise lasting more than 10 minutes. A typical dose is 0.2-0.4 g per kilogram of body weight taken 1 to 2.5 hours before exercise. The main limitation is gastrointestinal distress, especially diarrhea, which may be reduced by spreading intake over time instead of taking a large amount at once. Dietary nitrate, often sourced from beetroot juice, increases nitric oxide, which can improve blood flow and reduce ATP cost during exercise. It may also enhance muscle pump during resistance training. Recommended intake is 310-560 mg about 2 to 3 hours before exercise. It is generally well tolerated, though some people may have stomach issues. Benefits appear smaller in highly trained athletes. The lecture closes by placing these supplements alongside caffeine, creatine, and beta-alanine as research-supported options, while emphasizing that nutrition remains the foundation.