Research
Published, peer-reviewed research on sodium bicarbonate and human performance: 60 studies, reviews and position stands. These are studies of sodium bicarbonate, not trials of Buffer. Doses and forms varied by study.
Reviews, meta-analyses & position stands 17
- Enhancing exercise performance and recovery through sodium bicarbonate supplementation: introducing the ingestion recovery framework
Proposes pre-, mid- and post-exercise dosing strategies to aid performance across multiple sessions in a day.
Gurton WH et al. · Eur J Appl Physiol · 2024 - Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis
Sodium bicarbonate was the most effective buffer, improving exercise capacity and performance, especially 0.5-10 min efforts.
de Oliveira LF et al. · Sports Med · 2022 - Sodium Bicarbonate - AIS Sports Supplement Framework (Group A)
Group A supplement: ~2-3% improvements in high-intensity exercise lasting 1-10 minutes.
Australian Institute of Sport · AIS · 2022 - International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance
0.2-0.5 g/kg improves muscular endurance, combat sports, cycling, running, swimming and rowing efforts lasting 30 s-12 min.
Grgic J et al. · J Int Soc Sports Nutr · 2021 - Effects of sodium bicarbonate supplementation on exercise performance: an umbrella review
Enhances anaerobic power and capacity, 45 s-8 min endurance events, muscle endurance, 2000-m rowing and intermittent running.
Grgic J et al. · J Int Soc Sports Nutr · 2021 - Ergogenic Effects of Sodium Bicarbonate Supplementation on Middle-, But Not Short-Distance Swimming Tests: A Meta-Analysis
Bicarbonate improved performance in middle-distance swimming tests, though not in short-distance sprints.
Grgic J et al. · J Diet Suppl · 2021 - Effect of sodium bicarbonate supplementation on two different performance indicators in sports: a systematic review with meta-analysis
Bicarbonate significantly improved time to exhaustion in pooled trials, though not time-trial performance.
Lino RS et al. · Phys Act Nutr · 2021 - Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis
Bicarbonate acutely improved muscular endurance (SMD 0.37) in small and large muscle groups, but not maximal strength.
Grgic J et al. · Sports Med · 2020 - Effects of Sodium Bicarbonate Ingestion on Measures of Wingate Test Performance: A Meta-Analysis
Pooled data showed improved Wingate mean power in later bouts and peak power in bout three.
Grgic J · J Am Coll Nutr · 2020 - Acute and chronic effect of sodium bicarbonate ingestion on Wingate test performance: a systematic review and meta-analysis
Multi-day (chronic) bicarbonate protocols produced large improvements in Wingate mean and peak power.
Lopes-Silva JP et al. · J Sports Sci · 2019 - The Impact of Sodium Bicarbonate on Performance in Response to Exercise Duration in Athletes: A Systematic Review
17 of 35 athlete trials showed benefits; effectiveness may depend on exercise duration.
Hadzic M et al. · J Sports Sci Med · 2019 - IOC consensus statement: dietary supplements and the high-performance athlete
Lists sodium bicarbonate among few supplements with good evidence of performance benefit in specific high-intensity situations.
Maughan RJ et al. · Br J Sports Med · 2018 - Recent Developments in the Use of Sodium Bicarbonate as an Ergogenic Aid
Review: 0.3 g/kg improves high-intensity and intermittent exercise; timing ingestion to individual peak alkalosis is advised.
McNaughton LR et al. · Curr Sports Med Rep · 2016 - Mechanistic Insights into the Efficacy of Sodium Bicarbonate Supplementation to Improve Athletic Performance
Review of how bicarbonate's buffering effects on metabolism and muscle function can underpin task-specific performance gains.
Siegler JC et al. · Sports Med Open · 2016 - Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance
Across 40 studies bicarbonate had a moderate overall ergogenic effect (ES ~0.41), largest for time-to-exhaustion outcomes.
Peart DJ et al. · J Strength Cond Res · 2012 - Effects of Acute Alkalosis and Acidosis on Performance: A Meta-Analysis
0.3 g/kg bicarbonate gave a possibly moderate ~1.7% mean power gain in short high-intensity events.
Carr AJ et al. · Sports Med · 2011 - Effects of sodium bicarbonate ingestion on anaerobic performance: a meta-analytic review
Early meta-analysis found bicarbonate ingestion produced a moderate overall improvement in anaerobic exercise performance.
Matson LG et al. · Int J Sport Nutr · 1993
Combat sports 7
- Short-term co-ingestion of creatine and sodium bicarbonate improves anaerobic performance in trained taekwondo athletes
Bicarbonate improved peak and mean power in taekwondo athletes; adding creatine further increased mean power.
Sarshin A et al. · J Int Soc Sports Nutr · 2021 - Bicarbonate supplementation via lactate efflux improves anaerobic and cognitive performance in elite combat sport athletes
Bicarbonate increased upper-limb total work and mean power and improved working memory in elite judo athletes.
Chycki J et al. · Biol Sport · 2021 - The gender dependent influence of sodium bicarbonate supplementation on anaerobic power and specific performance in female and male wrestlers
Ten-day progressive dosing increased completed throws ~12% in male wrestlers and improved Wingate power maintenance.
Durkalec-Michalski K et al. · Sci Rep · 2020 - Post-exercise Supplementation of Sodium Bicarbonate Improves Acid Base Balance Recovery and Subsequent High-Intensity Boxing Specific Performance
Bicarbonate taken during recovery restored acid-base balance and improved a second boxing-specific bout in professional boxers.
Gough LA et al. · Front Nutr · 2019 - Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance
Bicarbonate alone raised upper-body total work ~8% in judo/jiu-jitsu athletes; combined with beta-alanine ~14%.
Tobias G et al. · Amino Acids · 2013 - Sodium bicarbonate ingestion and boxing performance
Amateur boxers landed significantly more punches during simulated sparring after bicarbonate versus placebo.
Siegler JC et al. · J Strength Cond Res · 2010 - Does sodium-bicarbonate ingestion improve simulated judo performance?
Bicarbonate increased throws in a judo fitness test and upper-body Wingate power in trained judokas.
Artioli GG et al. · Int J Sport Nutr Exerc Metab · 2007
Sprinting & repeated sprints 6
- Sodium bicarbonate ingestion improves Yo-Yo intermittent recovery test 1 performance: a randomized crossover trial
Acute bicarbonate improved Yo-Yo IR1 performance without changing perceived exertion.
Dixon H et al. · Nutr Diet Suppl · 2017 - Sodium bicarbonate intake improves high-intensity intermittent exercise performance in trained young men
0.4 g/kg bicarbonate improved Yo-Yo IR2 distance by 14% and lowered perceived exertion.
Krustrup P et al. · J Int Soc Sports Nutr · 2015 - Ergogenic effects of caffeine and sodium bicarbonate supplementation on intermittent exercise performance preceded by intense arm cranking exercise
After fatiguing arm exercise, bicarbonate improved Yo-Yo IR2 performance by 23% versus placebo.
Marriott M et al. · J Int Soc Sports Nutr · 2015 - Effects of induced metabolic alkalosis on prolonged intermittent-sprint performance
Team-sport athletes completed more work in second-half sprints of a 72-min intermittent test after bicarbonate.
Bishop D et al. · Med Sci Sports Exerc · 2005 - Induced metabolic alkalosis affects muscle metabolism and repeated-sprint ability
Bicarbonate increased total work and power in later sprints of a 5 x 6-s repeated-sprint test.
Bishop D et al. · Med Sci Sports Exerc · 2004 - Effect of sodium bicarbonate ingestion upon repeated sprints
Bicarbonate increased power output across repeated 10-s cycle sprints compared with placebo.
Lavender G et al. · Br J Sports Med · 1989
Team sports & mixed-modal training 5
- Oral but Not Topical Sodium Bicarbonate Improves Repeated Sprint Performance During Simulated Soccer Match Play Exercise in Collegiate Athletes
Oral 0.3 g/kg bicarbonate improved repeated sprint ability by ~4% throughout simulated soccer match play.
Gurton WH et al. · Int J Sport Nutr Exerc Metab · 2024 - Beneficial effects of oral and topical sodium bicarbonate during a battery of team sport-specific exercise tests in recreationally trained male athletes
Oral bicarbonate improved Yo-Yo IR2 distance by 21% and repeated 25-m sprint times by ~2%.
Gurton WH et al. · J Int Soc Sports Nutr · 2023 - The influence of progressive-chronic and acute sodium bicarbonate supplementation on anaerobic power and specific performance in team sports: a randomized, double-blind, placebo-controlled crossover study
Both chronic and acute bicarbonate improved field-hockey-specific performance; chronic dosing raised Wingate power.
Durkalec-Michalski K et al. · Nutr Metab · 2020 - Effects of Three-Day Serial Sodium Bicarbonate Loading on Performance and Physiological Parameters During a Simulated Basketball Test in Female University Players
Three-day loading improved sprint, circuit and jump performance in female basketball players without extra GI issues.
Delextrat A et al. · Int J Sport Nutr Exerc Metab · 2018 - The effect of chronic progressive-dose sodium bicarbonate ingestion on CrossFit-like performance: A double-blind, randomized cross-over trial
Ten-day progressive dosing improved Fight Gone Bad CrossFit performance ~6% and delayed ventilatory threshold without GI issues.
Durkalec-Michalski K et al. · PLoS One · 2018
Rowing, swimming & cycling 11
- The Effects of a Novel Sodium Bicarbonate Ingestion System on Repeated 4 km Cycling Time Trial Performance in Well-Trained Male Cyclists
Hydrogel bicarbonate system improved two repeated 4-km time trials and between-bout recovery with minimal GI discomfort.
Gough LA et al. · Sports Med · 2024 - The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists
Bicarbonate mini-tablets in hydrogel improved 40-km time trial by ~54 s with minimal GI symptoms.
Shannon ES et al. · Eur J Appl Physiol · 2024 - The effects of sodium bicarbonate ingestion on swimming interval performance in trained competitive swimmers
Bicarbonate improved later sprints (5-8) of an 8 x 50-m interval swim set.
Gough LA et al. · Eur J Appl Physiol · 2023 - The Impact of Individualizing Sodium Bicarbonate Supplementation Strategies on World-Class Rowing Performance
Timing bicarbonate to each rower's individual peak improved elite 2000-m times by ~2 s versus standard timing.
Boegman S et al. · Front Nutr · 2020 - Sodium Bicarbonate Ingestion Improves Time-to-Exhaustion Cycling Performance and Alters Estimated Energy System Contribution: A Dose-Response Investigation
Both 0.2 and 0.3 g/kg doses improved high-intensity cycling time to exhaustion; lower dose better tolerated.
Gurton WH et al. · Front Nutr · 2020 - Effect of sodium bicarbonate supplementation on 2000-m rowing performance
Bicarbonate was likely beneficial for 2000-m rowing, especially in the third and fourth 500-m splits.
Hobson RM et al. · Int J Sports Physiol Perform · 2014 - Effects of Sodium Bicarbonate on High-Intensity Endurance Performance in Cyclists: A Double-Blind, Randomized Cross-Over Trial
Bicarbonate extended high-intensity cycling time to exhaustion (49.5 vs 45.0 min) in trained cyclists.
Egger F et al. · PLoS One · 2014 - Effect of sodium bicarbonate and beta-alanine supplementation on maximal sprint swimming
Bicarbonate improved the second of two maximal 100-m freestyle swims by about 1.5 s.
Mero AA et al. · J Int Soc Sports Nutr · 2013 - The effects of sodium bicarbonate (NaHCO3) ingestion on high intensity cycling capacity
Bicarbonate increased cycling capacity by 17% at 100% of peak power output.
Higgins MF et al. · J Sports Sci · 2013 - Effects of sodium bicarbonate ingestion on swim performance in youth athletes
Bicarbonate significantly improved total 4 x 50-m front-crawl time in competitive youth swimmers.
Zajac A et al. · J Sports Sci Med · 2009 - Sodium bicarbonate improves swimming performance
Bicarbonate (0.3 g/kg) improved 200-m freestyle times in elite male swimmers.
Lindh AM et al. · Int J Sports Med · 2008
Resistance training 3
- Acute attenuation of fatigue after sodium bicarbonate supplementation does not manifest into greater training adaptations after 10-weeks of resistance training exercise
Acutely, bicarbonate reduced the fatigue-related decline in maximal rate of force development by nearly 20%.
Siegler JC et al. · PLoS One · 2018 - The effect of sodium bicarbonate ingestion on back squat and bench press exercise to failure
Bicarbonate increased back-squat repetitions to failure in trained men, though not bench press.
Duncan MJ et al. · J Strength Cond Res · 2014 - Sodium bicarbonate supplementation improves hypertrophy-type resistance exercise performance
Trained men completed more total repetitions across squat, leg press and knee extension after bicarbonate.
Carr BM et al. · Eur J Appl Physiol · 2013
Enteric-coated & delayed-release forms 7
- Effects of Enteric-Coated Formulation of Sodium Bicarbonate on Bicarbonate Absorption and Gastrointestinal Discomfort
Enteric-coated tablets matched blood bicarbonate rise at a 25% lower dose with less GI discomfort.
Jiang FL et al. · Nutrients · 2024 - The effects of enteric-coated sodium bicarbonate supplementation on 2 km rowing performance in female CrossFit® athletes
0.3 g/kg enteric-coated bicarbonate improved 2-km rowing performance by 2.24% in female CrossFit athletes.
Martin RAXJ et al. · Eur J Appl Physiol · 2023 - Effects of serial and acute enteric-coated sodium bicarbonate supplementation on anaerobic performance, physiological profile, and metabolomics in healthy young men
Serial enteric-coated bicarbonate raised mean and peak power in a third Wingate bout with minimal GI symptoms.
Zhou N et al. · Front Nutr · 2022 - Acute enteric-coated sodium bicarbonate has negligible effect on anaerobic performance but affects metabolomics and attenuates the gastrointestinal response
Enteric-coated bicarbonate caused fewer GI symptoms than regular bicarbonate; acute performance was unchanged.
Zhou N et al. · Front Physiol · 2022 - Enteric-coated sodium bicarbonate supplementation improves high-intensity cycling performance in trained cyclists
Enteric-coated bicarbonate improved 4-km cycling time trial ~2.3% with fewer GI symptoms.
Hilton NP et al. · Eur J Appl Physiol · 2020 - Enteric-Coated Sodium Bicarbonate Attenuates Gastrointestinal Side-Effects
Enteric-coated capsules caused fewer and milder GI symptoms than gelatin capsules for up to 3 h.
Hilton NP et al. · Int J Sport Nutr Exerc Metab · 2020 - A Novel Ingestion Strategy for Sodium Bicarbonate Supplementation in a Delayed-Release Form: a Randomised Crossover Study in Trained Males
Delayed-release capsules cut GI symptom incidence ~45% versus solution while still inducing alkalosis.
Hilton NP et al. · Sports Med Open · 2019
Altitude, recovery, cognition & other 4
- The effect of sodium bicarbonate mini-tablets in a carbohydrate hydrogel on prolonged high-intensity cycling performance and metabolism in acute normobaric hypoxia
In acute hypoxia, 0.3 g/kg bicarbonate improved 40-km cycling time trial by 1.2% versus placebo.
Shannon ES et al. · Eur J Appl Physiol · 2026 - The effects of sodium bicarbonate ingestion on cycling performance and acid base balance recovery in acute normobaric hypoxia
In hypoxia, bicarbonate improved cycling time-trial performance and fully restored acid-base balance within 40 min.
Gough LA et al. · J Sports Sci · 2019 - Ingestion of Sodium Bicarbonate (NaHCO3) Following a Fatiguing Bout of Exercise Accelerates Postexercise Acid-Base Balance Recovery and Improves Subsequent High-Intensity Cycling Time to Exhaustion
Post-exercise bicarbonate sped acid-base recovery and improved subsequent high-intensity cycling time to exhaustion.
Gough LA et al. · Int J Sport Nutr Exerc Metab · 2017 - Sodium bicarbonate supplementation prevents skilled tennis performance decline after a simulated match
Bicarbonate prevented the decline in serve and forehand consistency after a simulated tennis match.
Wu CL et al. · J Int Soc Sports Nutr · 2010