“The White Gold”, or “Old News”…? The Effect of Bicarbonate on Endurance Performance
By: Dr. Hans Kristian Stadheim
Summary
Bicarbonate is an effective performance-enhancing aid for athletes participating in activities requiring high intensity (anaerobic and aerobic) over shorter periods (1–7 minutes).
Research has shown that bicarbonate can improve performance by reducing acid build-up (H+ and lactate) in the muscles and delaying muscle fatigue.
For optimal effect, it is important to follow the correct dosage (0.3 g/kg body weight) and to take bicarbonate 60–90 minutes before activity.
Some individuals may experience stomach issues; therefore, it is important to test bicarbonate during training before competitions, as well as to test which dosage one can tolerate.
Some studies also suggest that bicarbonate may have negative or no effects on long-duration endurance activity.
Introduction
You’ve probably seen it at several endurance competitions?
Or on social media.
Athletes eating a transparent gel-like porridge before competing. Inside this porridge are small white tablets (sodium bicarbonate), and the hype around this “white gold” for endurance athletes is real.
But does it always work, and is it really old news?
This article aims to give you a detailed overview of how bicarbonate can affect endurance performance, what the research says, and to provide some practical advice on dosage and use. As with other knowledge articles, we always encourage readers to stay curious and verify the information presented here themselves. The effects will always vary across different products and individual experiences.
What is Bicarbonate?
Sodium bicarbonate (NaHCO₃), often referred to simply as bicarbonate, is a natural “buffering agent” that has long been considered a potentially effective performance-enhancing strategy in endurance sports. The use of sodium bicarbonate as an ergogenic aid in sports actually dates back to the late 1970s and early 1980s. At that time, researchers began testing the hypothesis that increased extracellular buffering capacity (HCO₃⁻) could delay muscular acidosis during high-intensity exercise. The first published studies (e.g., Jones et al., 1977; Sutton et al., 1981) showed that ingesting ~0.3 g/kg NaHCO₃ 30–90 minutes before short, high-intensity bouts (cycling or running for 1–7 minutes) could improve time to exhaustion by 10–20% in well-trained athletes. This was one of the earliest documented demonstrations of the product’s ergogenic effects (1, 2, 3).
In recent years, new bicarbonate products have gained significant attention in the endurance community because they provide sodium bicarbonate in a format that reduces gastrointestinal distress — long considered one of the biggest practical barriers to traditional bicarbonate use. Since 2023, bicarbonate has been packaged in a hydrogel solution that delays its release in the stomach, thereby reducing the risk of nausea, bloating, and diarrhea. This technological approach has led many elite athletes, particularly in cycling, rowing, athletics, cross-country skiing, and swimming, to systematically test bicarbonate in both competition and training sessions. Reports indicate more consistent tolerance, lowering the threshold for use in elite sports.
Photo - Ralph Niederlöhner
Today, bicarbonate — especially in capsule or hydrogel-based solutions now available on the market — has become relatively widespread among elite athletes in sports where high-intensity efforts lasting 5–20 minutes are performance-determining. At Team Aker Dæhlie, several of our athletes both use and have tested the product with the goal of improving physiological capacity and sporting results. Some have had positive experiences, others negative, and some have noticed little difference. In other words, one likely has to test the product individually, and responses to its effects are probably highly personal.
Physiology Behind Endurance and Muscle Fatigue
To understand how bicarbonate may positively influence endurance performance, it is important to grasp some of the physiological mechanisms behind muscle fatigue during intense activity. These are complex biochemical reactions, but a simplified explanation is that bicarbonate intake “allows the body” to tolerate higher levels of anaerobic energy production (4, 5).
Endurance performance is closely linked to the body’s ability to produce ATP (the energy source for muscle contractions) and to use it efficiently through both aerobic and anaerobic processes. During high-intensity, short-duration activity (10–90 seconds), the body relies primarily on anaerobic energy production through glycolysis to form ATP molecules. In simple terms, glycolysis breaks down one glucose molecule (a simple carbohydrate) into pyruvate. When oxygen is not available, this is converted into 4 ATP molecules, with “by-products” of lactate and hydrogen ions (H⁺) (1, 10). These two by-products can reduce pH levels in the muscles (and blood), creating an “acidic environment.” (Paradoxically, lactic acid is an acid, while lactate ions (La⁻) are the opposite—a base. More about this here: https://olympiatoppen.no/fagomrader/utholdenhet/fagstoff/myter-om-melkesyre/).
During high-intensity exercise, the production of H⁺ ions increases, partly as a result of anaerobic glycolysis. Bicarbonate (HCO₃⁻) acts as a buffer by binding to H⁺, converting it into CO₂ and water, which delays the drop in pH (the body aims to maintain a pH of around 7.0–7.4 mmol). When buffering capacity is reduced (used up), pH falls more rapidly, which often coincides with high blood lactate concentrations. Scientific observations show that when this occurs, the muscle’s ability to contract effectively and generate force is inhibited, leading to reduced performance (3, 12, 16).
Figure 1. Change in blood bicarbonate concentration and pH value before and after bicarbonate ingestion during physical activity (Gough LA 2024).
Modern cross-country skiing (skating/classic) involves repeated bouts of “severe intensity”: long uphill sections, sprints, and heats/prologues (2.5–3.5 minutes), where glycolysis contributes significantly to energy production (anaerobic energy release). Measurements from simulated mass-starts and sprints show a substantial anaerobic contribution, with blood lactate levels often >12 mmol/L, especially after steep segments. This aligns with the idea that H⁺ accumulation contributes to power loss and high exertion—precisely the kind of scenario where additional extracellular buffering (NaHCO₃) could theoretically be beneficial (10, 14). In theory, then, bicarbonate ingestion could have a positive effect on cross-country skiing performance (14).
Research literature shows that bicarbonate can “buffer acidity” in the muscles and counteract the drop in blood pH that occurs during high-intensity exercise. An important clarification is that bicarbonate does not reduce lactate; it raises pH and HCO₃⁻ levels and promotes H⁺/lactate efflux, which allows the body to sustain higher workloads—often resulting in higher blood lactate. An increase in pre-loaded bicarbonate (Figure 1) can therefore delay muscle fatigue and improve performance in activities where anaerobic energy pathways are critical. This has led to extensive research on the effects of bicarbonate on endurance performance, particularly in activities lasting 1–7 minutes, where H⁺ accumulation is significant due to anaerobic energy production (ATP generation without oxygen consumption).
Today, H⁺ accumulation is considered one of the main causes of muscle fatigue (even though not all mechanisms are fully understood), and it sets a physiological limit on how long high intensity can be sustained. Bicarbonate acts as a buffer against these hydrogen ions, binding to them and increasing pH levels in blood and muscle (Figure 1). This may reduce acid build-up and delay muscle fatigue. It also allows the body to produce more anaerobic energy without compromising muscle function (Gough LA 2024).
Figure 2. The effect of bicarbonate on a 4 km time trial performance test (Gough LA 2024).
Since cross-country skiing demands both aerobic and anaerobic energy systems, bicarbonate could theoretically help improve performance. In cross-country sprint races, typically lasting 2.5–3.5 minutes, the anaerobic contribution is substantial. Even in a 10 km race, where aerobic processes account for 90–95% of the energy demand (14), a small additional contribution from anaerobic processes—enabled by increased buffering capacity—could translate into a performance improvement of 10–15 seconds.
Research on Bicarbonate and Endurance
A number of studies have investigated the effect of bicarbonate on endurance performance. The research has mainly focused on activities lasting between 1 and 7 minutes, as this is the period where anaerobic energy production plays the largest role in performance.
Table 1. Overview of several meta-analyses and review articles examining the effects of bicarbonate on endurance performance in events lasting between 5–30 minutes.
| Study | Design | Relevant Protocols (5–30 min) | Main Findings | Typical Dose/Timing |
|---|---|---|---|---|
| Carr et al., 2011 Int J Sport Nutr Exerc Metab | Meta-analysis | TT/TTE at high intensity; several protocols 5–12 min | Clear, small–moderate benefit for high-intensity exercise; greatest effect at ~1–10 min, but also relevant improvements up to 10–15 min | ~0.3 g/kg, 60–180 min before |
| Peart et al., 2012 Sports Medicine | Systematic review | High-intensity TT (incl. rowing, cycling) | Practically meaningful effect when GI side effects are managed; responder variation observed | 0.2–0.4 g/kg; split dose reduces GI distress |
| Saunders et al., 2014 Sports Medicine | Systematic review | Particularly “severe-intensity” exercise (often 4–15 min), some TT up to 15–30 min | Consistent ergogenic effect during high glycolytic load; strongest at 4–10 min, but possible benefit in hard TT up to ~30 min | 0.2–0.3 g/kg, 60–150 min before; capsules and split dose recommended |
| Grgic et al., ~2019/2020 Systematic review / meta-analysis | Meta-analysis | Time trials and capacity tests in cycling/rowing | Small–moderate improvement in performance time, power, and total work done | ~0.3 g/kg; 60–180 min before |
Short-Duration Endurance (1–7 minutes)
Several studies have found that bicarbonate can improve performance in activities lasting between 1 and 7 minutes. The effect is especially clear in anaerobic activities of 1–2 minutes’ duration, where findings are almost always consistently positive. There is more variation in research data when duration increases to 2–7 minutes, but most studies have still observed positive effects from bicarbonate intake. Examples include sprinting, 4000 m cycling (Figure 2), and 400 m running. One can therefore assume that in cross-country skiing sprint events, bicarbonate should have a positive effect on performance, as the races typically last 2.5 to 3.5 minutes.
In a study by Edge et al. (2006), athletes who ingested 0.3 g of bicarbonate per kg of body weight approximately 2 hours before a performance test (1500 m) performed significantly better in a cycling test compared to a placebo group. The study reported a performance increase of about 1.5–2% in cycling — a substantial improvement for endurance sports. In another review published in Sports Medicine (2012), it was concluded that bicarbonate can improve performance in activities lasting 1–7 minutes by reducing blood lactate accumulation, thereby delaying fatigue (Harris et al., 2012). The effect of bicarbonate on sprint events lasting under 5 minutes is therefore well documented
Table 2. Studies observing no effect of bicarbonate on long-duration endurance activity.
| Study | Participants & Test | Duration | Dose & Timing | Main Findings |
|---|---|---|---|---|
| McNaughton et al., 1999 Eur J Appl Physiol | Well-trained cyclists; 60 min cycling at ~80% VO2max | 60 min | 0.3 g/kg, 90 min before | No improvement in power or time; several reported GI issues |
| Vanhatalo et al., 2010 Med Sci Sports Exerc | Trained cyclists; 60 min TT | 60 min | 0.3 g/kg, 2 h before | No performance change, but increased blood pH and [HCO3⁻] confirmed absorption |
| Stephens et al., 2002 J Sports Sci | Well-trained runners; 10 km run | ~32–40 min | 0.3 g/kg, 90 min before | No significant difference in time; GI discomfort in several participants |
| Lindh et al., 2008 Int J Sport Nutr Exerc Metab | Elite cyclists; 30 min at 85% VO2max + 30 min TT | 60 min total | 0.3 g/kg, 2 h before | No effect on final time; some reduced effort due to GI issues |
| Edge et al., 2006 Int J Sport Nutr Exerc Metab | Trained cyclists; 45 min + ~1 min sprint finish | 45 min + ~1 min sprint | 0.3 g/kg, 90 min before | No effect |
Long-Duration Endurance (>90 minutes)
Bicarbonate appears to have little to no effect on long-duration endurance activities such as marathons or long-distance cycling (Table 2). A study by Linden et al. (2015) investigated the effect of bicarbonate on long-distance running and found no significant improvement in performance compared to placebo. This may indicate that the physiological demands of long-duration activities — which rely heavily on aerobic metabolism, as well as fat and carbohydrate oxidation as fuel — do not respond as effectively to bicarbonate supplementation as shorter, high-intensity efforts.
The effect of bicarbonate therefore seems more pronounced in activities containing high-intensity segments (such as intervals or sprints), where the anaerobic contribution is greater, whereas the physiological demands of long-duration events are more complex and less influenced by bicarbonate intake (7, 8, 9, 13). Currently, there are no strong studies examining long-duration activity and cross-country skiing performance specifically.
Possible reasons for negative or absent effects of bicarbonate in long-duration studies include:
Exercise intensity was too low to produce sufficient acid for buffering capacity to become limiting.
Gastrointestinal discomfort reduced effort.
Activity duration and energy systems were dominated by aerobic metabolism, where bicarbonate is less relevant.
Large individual variation in response (some respond, others do not).
Dosage and Timing
The effect of bicarbonate is highly dependent on correct dosage and timing. Most studies have used a dose of 0.3 g of bicarbonate per kg of body weight (g/kg) as the optimal amount to achieve performance benefits (Saunders et al., 2009). For bicarbonate to have an ergogenic effect, it must be dosed accurately according to body weight.
For example, a person weighing 70 kg would require approximately 21 g of bicarbonate (Table 1).
Table 3. Recommended Bicarbonate Dosage by Body Weight
| Body Weight (kg) | 60 | 70 | 80 | 90 | 100 |
|---|---|---|---|---|---|
| Dosage (grams) | 18 | 21 | 24 | 27 | 30 |
Since the goal is to increase both pH and the amount of bicarbonate in the blood, the dose should be ingested approximately 60–90 minutes before training or competition to achieve maximal effect. This time frame allows the body to absorb the bicarbonate and begin buffering the acid production that occurs during intense activity. To minimize gastrointestinal side effects (such as nausea or diarrhea), it can be useful to split the dosage into two smaller intakes — for example, taking 50% of the dose 90 minutes before activity and the remaining half 30 minutes before.
It is important to note that the effect of bicarbonate is not the same for everyone, with significant individual variation in response. This may be due to genetic differences in electrolyte handling, as well as differences in physiological state and training level.
Side Effects and Risks
While bicarbonate can enhance performance, possible side effects must be considered. The most common ones are gastrointestinal problems such as nausea, bloating, diarrhea, and stomach pain (Gleeson et al., 2012). These can be minimized by starting with a lower dose and gradually increasing intake, as well as consuming bicarbonate with food. Individuals with pre-existing kidney problems or high blood pressure should be cautious with high doses, as bicarbonate increases sodium levels in the body. Importantly, bicarbonate should always be tested in training before use in competition.
Practical Guidelines (to increase effectiveness and reduce side effects)
Dose: start conservatively (0.2 g/kg), test 0.3 g/kg in training; 0.4 g/kg increases risk of GI distress.
Timing: 60–180 min before exercise. Capsules and/or split dosing (e.g., 3–4 small doses over 60–120 min) are often better tolerated.
Target use: most beneficial for severe-intensity efforts of ~5–15 min; can still be useful for hard time trials up to ~30 min.
Responder variation: large; test in training first.
Combinations: can be combined with caffeine; monitor GI tolerance and total fluid/Na⁺ intake.
| Study / Setting | Participants & Test | Duration | Dose & Timing | Effect | Reference |
|---|---|---|---|---|---|
| 2000 m Rowing (club/elite) | Well-trained rowers; real 2000 m TT | ~6–8 min | ~0.3 g/kg, 60–120 min before | Improved final time by ~1–2%, higher mean power; some GI distress reported | Jones, A.M. et al., 2016, Int J Sports Physiol Perform |
| 4 km Cycling TT | Well-trained cyclists | ~5–6 min | 0.3 g/kg, 60–150 min before | Shorter time / higher power, moderate effect size | Peart, D.J. et al., 2012, J Strength Cond Res |
| 10 km Cycling TT | Well-trained endurance athletes | ~14–20 min | 0.3–0.4 g/kg, 60–180 min before | Small but significant improvements in time/power at high intensity (near lactate threshold+) | Driller, M.W. et al., 2013, J Sci Med Sport |
| Intervals 4×4–6 min (cycling/rowing) | Trained athletes | 5–30 min total | 0.2–0.3 g/kg (often split dose) | Improved total work/power and less decline in final intervals | Siegler, J.C. & Hirscher, K., 2010, Eur J Appl Physiol |
| Short Running TT (1500–3000 m track) | Competitive/trained runners | ~4–10 min | 0.2–0.3 g/kg | Time gains in responders, especially in 3000 m; greater variation and GI risk in running | McNaughton, L.R. et al., 1999, Eur J Appl Physiol |
Summary / Take-Home Message
Bicarbonate is an effective performance-enhancing aid for athletes competing in high-intensity efforts lasting 1–7 minutes. Research has shown that bicarbonate can improve performance by reducing acid build-up in the muscles and delaying fatigue during efforts of this duration.
% of VO₂max and Effect of Bicarbonate
(X-axis = Duration in minutes: 0, 5, 10, 20, 30, 40, 60, 90, 120)
⏺ = Areas where bicarbonate most often provides a performance benefit
Bicarbonate appears to have less effect on long-duration endurance events such as marathons or long-distance cycling. For optimal benefit, it is crucial to follow correct dosage (0.3 g/kg body weight), ingest it 60–90 minutes before exercise, and test tolerance during training sessions. By doing so, athletes may achieve significant performance improvements in high-intensity endurance events.
References
1. Edge, J., Bishop, D., & Goodman, C. (2006). Effects of sodium bicarbonate ingestion on 1,500-m cycling performance. International Journal of Sport Nutrition and Exercise Metabolism, 16(1), 507-524.
2. Gleeson, M., Bishop, N., & Maughan, R. (2012). Biochemical and metabolic effects of sodium bicarbonate on exercise. Journal of Sports Sciences, 30(5), 1135-1144.
3. Harris, R. C., Edwards, R. H. T., & Hultman, E. (2012). The effect of sodium bicarbonate ingestion on muscle buffer capacity and high-intensity cycling performance. Journal of Applied Physiology, 112(1), 240-247.
4. Linden, M., De Geus, B.: Effekten av Bikarbonat på Utholdenhetsprestasjoner: En Vitenskapelig Gjennomgang
5. Lewis A Gough, S Andy Sparks (2024) The Effects of a Novel Sodium Bicarbonate Ingestion System on Repeated 4 km Cycling Time Trial Performance in Well-Trained Male Cyclists Sports Med.
6. McNaughton, L. R., Backx, K., Palmer, G., & Strange, N. (1999). Effects of chronic bicarbonate ingestion on the performance of high-intensity work. European Journal of Applied Physiology and Occupational Physiology, 80(4), 333–336.
7. Vanhatalo, A., Doust, J. H., & Burnley, M. (2010). A 3-min all-out cycling test is sensitive to a change in critical power. Medicine & Science in Sports & Exercise, 42(10), 1906–1913. https://doi.org/10.1249/MSS.0b013e3181d3e504
8. Stephens, T. J., McKenna, M. J., Canny, B. J., Snow, R. J., & McConell, G. K. (2002). Effect of sodium bicarbonate on muscle metabolism during intense endurance cycling. Journal of Sports Sciences, 20(6), 477–483.
9. Lindh, A. M., Peyrebrune, M. C., Ingham, S. A., Bailey, D. M., & Folland, J. P. (2008). Sodium bicarbonate improves swimming performance. International Journal of Sport Nutrition and Exercise Metabolism, 18(2), 103–115.
10. Jones, A. M., Wilkerson, D. P., DiMenna, F., Fulford, J., & Poole, D. C. (2016). Muscle metabolic responses to exercise above and below the “critical power” assessed using 31P-MRS. International Journal of Sports Physiology and Performance, 11(3), 402–407.
11. Peart, D. J., Siegler, J. C., & Vince, R. V. (2012). Practical recommendations for coaches and athletes: A meta-analysis of sodium bicarbonate use for athletic performance. Journal of Strength and Conditioning Research, 26(7), 1975–1983.
12. Driller, M. W., Gregory, J. R., Williams, A. D., & Fell, J. W. (2013). The effects of serial and acute sodium bicarbonate loading in well-trained cyclists. Journal of Science and Medicine in Sport, 16(2), 178–182.
13. Siegler, J. C., & Hirscher, K. (2010). Sodium bicarbonate ingestion and boxing performance. European Journal of Applied Physiology, 108(3), 505–511.
Gløersen, Ø., et al. (2021). The Dynamics of the Anaerobic Energy Contribution During a Simulated Mass-Start Competition While Roller-Ski Skating on a Treadmill. Frontiers in Sports and Active Living. (Studien viser at omtrent 10-15% av energien under et simulert masstart-løp på rulleski kom fra det anaerobe systemet).
