Sodium bicarbonate improves sprint performance in endurance cycling

Sebastiaan Dalle - Katrien Koppo - Peter Hespel

Exercise Physiology Research Group, Department of Movement Sciences, KU Leuven, Belgium

Bakala Academy Athletic Performance Center, KU Leuven, Belgium

Objectives

Oral sodium bicarbonate intake (NaHCO3) may improve performance in short maximal exercise by inducing metabolic alkalosis. However, it remains unknown whether NaHCO3 also enhances all-out performance at the end of an endurance competition. Therefore, the present study investigated the effect of stacked NaHCO3 loading on sprint performance following a 3-h simulated cycling race.

Design

Double-blind randomized placebo-controlled cross-over study.

Conclusions

This study evaluated the effect of stacked NaHCO3 loading before and during a prolonged endurance exercise bout (∼3 h) on all-out performance in the final stage of the event. Sodium bicarbonate loading delivering 300 mg kg−1 BW NaHCO3before and during the exercise gradually elevated blood HCO3−. This translated into improved power output in a 90-sec all-out exercise bout.

Practical implications

• For the first time, it is shown that sodium bicarbonate loading prior to and during a simulated cycling race improves a 90-sec all-out sprint at the end of the race.

• Stacked sodium bicarbonate loading of 0.3 g/kg body mass prior to and during cycling does not elicit gastrointestinal disturbances.

• Coaches and athletes should test the supplementation protocol on training sessions before its application in competition.