Sodium bicarbonate (NaHCO 3) is often ingested at a dose of 0.3 g/kg body mass (BM), but ingestion protocols are inconsistent in terms of using solution or capsules, ingestion period, combining NaHCO 3 with sodium citrate (Na 3C 6H 5O 7), and coingested food and fluid.
To quantify the effect of ingesting 0.3 g/kg NaHCO 3 on blood pH, [HCO 3−], and gastrointestinal (GI) symptoms over the subsequent 3 hr using a range of ingestion protocols and, thus, to determine an optimal protocol.
In a crossover design, 13 physically active subjects undertook 8 NaHCO 3 experimental ingestion protocols and 1 placebo protocol. Capillary blood was taken every 30 min and analyzed for pH and [HCO 3−]. GI symptoms were quantified every 30 min via questionnaire. Statistics used were pairwise comparisons between protocols; differences were interpreted in relation to smallest worthwhile changes for each variable. A likelihood of >75% was a substantial change.
[HCO 3−] and pH were substantially greater than in placebo for all other ingestion protocols at almost all time points. When NaHCO 3 was coingested with food, the greatest [HCO 3−] (30.9 mmol/kg) and pH (7.49) and lowest incidence of GI symptoms were observed. The greatest incidence of GI side effects was observed 90 min after ingestion of 0.3 g/kg NaHCO 3 solution.
The changes in pH and [HCO 3−] for the 8 NaHCO 3-ingestion protocols were similar, so an optimal protocol cannot be recommended. However, the results suggest that NaHCO 3 coingested with a high-carbohydrate meal should be taken 120–150 min before exercise to induce substantial blood alkalosis and reduce GI symptoms.