Bicarbonates effect on middle – long distance running performance

 The use of nutritional supplements in sports is common and mainstream and it is uncommon for athletes not to use them. These supplements are designed to improve and support athletic performance, they do this through increasing energy metabolism or by influencing the nervous system. They are also designed to increase either lean muscle mass by stimulation of protein synthesis or reducing body fat (Maughan, R. J. 1999). An “ergogenic aid” is defined as any means of enhancing energy production and utilization. There are many different kinds however they tend to fall into five main categories: mechanical aids for example shoes that are lighter to make running easier; psychological aids such as therapies and hypnosis; physiological aids for example “blood doping” which is where packed blood cells are administered to an athlete to increase blood cells; pharmacologic aids such as androgenic steroid supplements; finally nutritional aids for example creatine (Silver, M. D. 2001).   

This literature review is focusing on running performance improvement through the use of sodium bicarbonate as is it suggested to be the most effective way of inducing an alkalotic shift in acid-based balance to improve performance (Siegler, J. C., et al 2012). The most common ergogenic aids for running are suggested to be ingestion of alkalizing agents, caffeine and carbohydrate usage (Schubert, M. M., & Astorino, T. A. 2013). Most distance athletes are consumers of sport drinks and liquid meal supplements which are specifically designed to help a runner meet their required energy needs. Runners require nutritional support to have the best outcomes in their races and training. Long distance runners use the aerobic energy system as it is an endurance-based sport. This means they perform at their highest rate and velocity of oxygen uptake (VO2) that they can sustain without the muscles fatiguing (Coyle, E. F. 2007). In the context of long-distance running, carbohydrates are the main source of fuel. Top marathon runners derive more than two thirds of their energy from carbohydrates, stemming from muscle glycogen and to a lesser extent blood glucose oxidation. These well-trained athletes have a higher percentage of muscle mitochondria and therefore are able to oxidise both glycogen and triglyceride at a higher rate compared to untrained athletes, marathon runners also have a higher capacity to oxidise fat as when endurance training muscle glycogen can deplete, and they have to move to a new energy source. Because the aerobic system requires oxygen the athlete can only perform as well as their cardiovascular and respiratory system will allow (Coyle, E. F. 2007). 

In exercises that cause fatigue within a few minutes, anaerobic glycolysis contributes massively to energy metabolism. Although glycolysis allows a higher rate of ATP production than can be achieved by aerobic metabolism, but its capacity is limited therefore fatigue will occur. The metabolic acidosis that accompanies glycolysis has been implicated in the fatigue process, either by inhibition of key glycolytic enzymes, by interfering with Ca transport and binding, or by a direct effect on the actin ±myosin interaction. It is because of this effect on acidosis on the muscle that it is believed that induction of alkalosis before exercise, or an increase in the muscle buffering capacity could potentially delay fatigue and overall improve performance. Is it said that sodium bicarbonate can increase exercise capacity and increase blood lactate concentrations (Maughan, R. J. 1999) the aim of this literature review is to assess whether sodium bicarbonate is a good ergogenic aid for improve running performance. 

Literature on sodium bicarbonates effect on running performance 

One study by (Pouzash, R. J.,et al. 2012) looks at the effects of sodium bicarbonate supplementation on performance. They suggest there is evidence that using a buffer agent such as sodium bicarbonate and sodium citrate before exercise can help prevent the accumulation of H+ in the skeletal muscles and decrease interstitial fluid and blood. Buffering capacity is to for example be able to reduce the effects of free H+ in the body, the alkaline substances in the blood and muscle will combine with H+ to “buffer” or neutralize H+. (Pouzash, R. J.,et al. 2012) study also suggests that it will aid in recovery and preventing fatigue by reducing PH. To test these theories the researcher used 16 males 400-meter runners of voluntary participation to gather their data. The study used sodium bicarbonate supplement (alkalosis) and calcium carbonate placebo in the form of capsules that were taken one hour before the test at a dosage of .3 grams per kilogram of body weight. A meta-analysis conducted on the effects of sodium bicarbonate contribution on energy metabolism during exercise suggests that for aerobic based exercise 5 out of 6 studies also used 0.3 g per kilogram of body weight of sodium bicarbonate (Calvo, J. L., et al 2021).There were no specific controls put in place, but participants did not eat or drink for 12 hours before the test began, They then all did a 400-meter running test and the blood was then sampled. Blood samples were taken 30 minutes after supplementation and 2 minutes after the 400-meter race. The results stated that running time was better in those that used the sodium bicarbonate compared to the placebo. The study found that sodium bicarbonate supplementation might have a positive effect on short term exercise performance and decreases recovery time (Pouzash, R. J.,et al. 2012). They also found that it “probably” decreases recovery time. The consumption of sodium bicarbonate caused a significant increase in plasma bicarbonate levels; however, it returns its values to resting levels after the 400m sprints were completed. The findings of this study clearly state that the use of the ergogenic aid of sodium bicarbonate improves performance by increases in blood buffer capacity (Pouzash, R. J.,et al. 2012). 

Supporting these findings Price, M. J., & Simons, C. (2010) study suggests that ingestion of sodium bicarbonate does improve and maintain sprint performance during prolonged exercise, but this improvement only begins to occur after 15 minutes of exercise. The same study claims that ingestion aids in recovery and enabled performance to be maintained. This study used 8 male participants in comparison to Pouzash, R. J.,et al.( 2012) Study which used 16 however they were also voluntary. These participants were moderately trained and were asked to not ingest caffeine, alcohol and to not exercise 24rs before testing. The study was created to simulate an interval training style exercise's test required a run to exhaustion to determine the exercise capacity of the participants at a speed relative to their maximal performance after the intermittent exercise bout. The protocol used was undertaken after ingesting sodium bicarbonate or after consuming a control solution. To gain these results the participants were asked to complete an incremental cycle ergometer test for their VO2 max then following that visit all other visits to the lab were to complete 30-minute cycle bouts of exercise. They had to consume either sodium bicarbonate or sodium chloride 1 hour before exercise (Price, M. J., & Simons, C. 2010). The order of testing was randomized similar to Pouzash, R. J.,et al. (2012) study which also used a randomised data collection method. The findings of this study were that buffering capacity was increased after sodium bicarbonate ingestion in all participants. Blood pH also increased however this was observed also during the other trail. The meta-analysis conducted by  Calvo, J. L., et al (2021) also states that the main findings of the analysis were that the ingestion of sodium bicarbonate improves PH, HCO3 − and BE in the blood during exercise compared to a placebo. During this study four participants claimed to have experienced gastrointestinal distress before testing (Price, M. J., & Simons, C. 2010). This is in line with common symptoms following ingestion such as nausea, stomach pain, diarrhoea, and vomiting. This may be a limitation to using within competitions which is why athletes using this method must train their bodies to consume it alongside their training program to get used to the effects on the body (Carr, A. J., et al 2011).  

While these studies support the theory that sodium bicarbonate loading before exercise can delay fatigue majority of these studies have been performed on shorter distance athletes that have quick bursts of high intensity exercise compared to distance. If no they focus on intermittent exercise. However, there are some studies that focus on prolonged exercise. For example, a study used 0.2 grams per kilogram of body weight of sodium bicarbonate while running at a velocity associated with a blood lactate concentration of 4mmol in 7 men. This study showed a considerable time to exhaustion in comparison to the placebo trail, using 30 minutes versus 26 minutes (McNaughton, L. R. 1992). in comparison to Pouzash, R. J.,et al. (2012) and Price, M. J., & Simons, C. (2010) study 0.2g was used in this study as opposed to 0.3g. many other studies have used the 0.3g  as to be able to attain the ergogenic benefit on performance you need to reach a state of peak alkalosis, this refers to a post ingestion peak in HCO3- concentration (McNaughton, L. R., et al 2016).  

Another study looking at the effect of sodium bicarbonate on 1500m running time suggests that for sodium bicarbonate to have an ergogenic effect on exercise anaerobic glycolysis must make a substantial contribution to the energy requirement of that exercise (Bird, S. R., et al 1995). This study wanted to establish whether it still had an ergogenic effect after 1500m. To do this the researcher used 12 male distance runners who all volunteered, however only 10 of these 12 completed all 6 trails. The investigation took place over 4 weeks for one group and 7 weeks for another group, they all did a series of 1500m races. Each athlete competed in 6 races, 2 of which were after bicarbonate ingestion, 2 after a placebo and 2 without consuming either. This was completed in a random order and the dosage were administered blindly by an outside investigator. The placebo was made up of sodium chloride and calcium carbonate. The findings of the study support the idea that sodium bicarbonate can have a significant ergogenic effect during sustained high intensity exercise. From the results collected out of the 10 athletes who completed all 6 runs, 8 of them recorded their fastest two-race average was after ingesting bicarbonate (Bird, S. R., et al 1995). These findings are line with results from the previous studies suggesting that sodium bicarbonate can enhance running performance. 

However, all these studies only used small sample sizes and male athletes, this means we cannot state whether or not the same results are applicable to women and how it would affect them. We are also, due to the small sample sizes, unable to know whether this could be applied to a wider population and whether or not the trend would still be the same with a larger group. On the other hand, all these studies methods were slightly different and had the same findings and all the studies are repeatable therefore future research could apply a larger sample size to the same study to assess whether the results remain consistent. 

Conclusion 

Overall, it is clear from these studies findings that consuming sodium bicarbonate before running can help improve performance by delaying fatigue. This is best done when consuming 0.3g per kilogram of body weight and before exercise as it can help increase buffering capacity. These findings are consistent throughout literature. 

By Gabriella Creed

References 

Bird, S. R., Wiles, J., & Robbins, J. (1995). The effect of sodium bicarbonate ingestion on 1500‐m racing time. Journal of Sports Sciences, 13(5), 399-403. 

Coyle, E. F. (2007). Physiological regulation of marathon performance. Sports Medicine, 37, 306-311. 

Calvo, J. L., Xu, H., Mon-López, D., Pareja-Galeano, H., & Jiménez, S. L. (2021). Effect of sodium bicarbonate contribution on energy metabolism during exercise: a systematic review and meta-analysis. Journal of the international society of sports nutrition, 18(1), 11. 

Carr, A. J., Slater, G. J., Gore, C. J., Dawson, B., & Burke, L. M. (2011). Effect of sodium bicarbonate on [HCO3−], pH, and gastrointestinal symptoms. International journal of sport nutrition and exercise metabolism, 21(3), 189-194. 

Maughan, R. J. (1999). Nutritional ergogenic aids and exercise performance. Nutrition research reviews, 12(2), 255-280. 

McNaughton, L. R., Gough, L., Deb, S., Bentley, D., & Sparks, S. A. (2016). Recent developments in the use of sodium bicarbonate as an ergogenic aid. Current sports medicine reports, 15(4), 233-244. 

McNaughton, L. R. (1992). Sodium bicarbonate ingestion and its effects on anaerobic exercise of various durations. Journal of sports sciences, 10(5), 425-435. 

Price, M., Moss, P., & Rance, S. (2003). Effects of sodium bicarbonate ingestion on prolonged intermittent exercise. Medicine & Science in Sports & Exercise, 35(8), 1303-1308. 

Price, M. J., & Simons, C. (2010). The effect of sodium bicarbonate ingestion on high-intensity intermittent running and subsequent performance. The Journal of Strength & Conditioning Research, 24(7), 1834-1842. 

Pouzash, R. J., Azarbayjani, M. A., Pouzesh, J. J., Azali, K. A., & Fatolahi, H. (2012). The effect of sodium bicarbonate supplement on lactic acid, ammonia and the performance of 400 meters male runners. Baltic Journal of Health and Physical Activity, 4(2), 2. 

Schubert, M. M., & Astorino, T. A. (2013). A systematic review of the efficacy of ergogenic aids for improving running performance. The Journal of Strength & Conditioning Research, 27(6), 1699-1707. 

Siegler, J. C., Marshall, P. W., Bray, J., & Towlson, C. (2012). Sodium bicarbonate supplementation and ingestion timing: does it matter?. The Journal of Strength & Conditioning Research, 26(7), 1953-1958 

Silver, M. D. (2001). Use of ergogenic aids by athletes. JAAOS-Journal of the American Academy of Orthopaedic Surgeons, 9(1), 61-70.