Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Bicarbonate, particularly in the form of sodium bicarbonate, has scientific validation for its use in supporting the muscle body system, specifically in the context of athletic performance and exercise. Research demonstrates that bicarbonate acts as an extracellular buffering agent, helping to neutralize the accumulation of lactic acid and hydrogen ions in muscle tissue during high-intensity anaerobic exercise. This buffering effect can delay the onset of muscular fatigue and improve performance in activities that involve repeated bouts of intense effort, such as sprinting or high-intensity interval training.

Multiple randomized controlled trials and meta-analyses have shown that acute supplementation with sodium bicarbonate (typically 0.2–0.3 g/kg body weight) can enhance exercise performance in activities lasting from 1 to 7 minutes. The benefit is attributed to bicarbonate's ability to increase blood pH and bicarbonate levels, thus providing a greater capacity to buffer acid produced by working muscles. However, some individuals may experience gastrointestinal side effects when ingesting bicarbonate, which can limit its practical use for some athletes.

There is less evidence supporting chronic use of bicarbonate outside of athletic performance contexts, and its utility for general muscle health or other non-exercise-related muscle conditions is not well established. Overall, scientific evidence supports the use of bicarbonate for acute, performance-related muscle support rather than for broad muscle health.

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