A Runner’s Edge - The Biochemical Enhancing Effects of Sodium Bicarbonate on Intensity and Endurance in Trained Distance Runners: A Systematic Review
Faculty Mentor
Deborah Salvatore
Area of Research
Sports Nutrition
Major
Clinical Nutrition
Description
Background: The consumption of sodium bicarbonate (SB) has been investigated as an ergogenic aid, acting as a metabolic blood-buffer, thus, reducing the onset of fatigue by delaying the production of lactic acid (LA). In running, this is especially significant, as LA is the principal byproduct, hindering performance. Therefore, this review is the first to examine the effects of oral SB supplementation on running intensity (the ability to run at an increased velocity) and endurance (the ability to run at a sustainable and continuous pace for an extended period of time). Methods: A multi-phase search process of PubMed, ScienceDirect, and SemanticScholar was conducted to obtain double-blind, crossover, randomized controlled trials of a quasi-experimental nature that assessed a cause-and-effect relationship between the consummation of SB and subsequent running intensity/endurance via time-trial, distance-trial, and velocity-trial runs. Only studies including healthy and actively-trained mid distance (800m – 3km) and long distance (> 3km) runners were included in this review. Results: Of the 203 results, six studies met the inclusion criteria. One study measuring intensity displayed a significant increase in velocity (p<0.05). All three studies measuring endurance resulted in significant increases in velocity after oral supplementation (p<0.05). However, only one study measuring its effects on TTE during an endurance succeeded in showing significant increases after oral supplementation (p<0.05) while two did not (p>0.05). Conclusion: The findings of this systematic review suggest that SB increases running intensity by allowing runners to run at an increased velocity at a fixed distance. Similarly, SB increases running intensity by allowing runners to maintain a higher running pace for an extended period of time. However, more research is needed on studies comparing TTE with and without ‘pre-runs’ at IAT/LT to investigate if pre-runs have a negative influence on TTE.
A Runner’s Edge - The Biochemical Enhancing Effects of Sodium Bicarbonate on Intensity and Endurance in Trained Distance Runners: A Systematic Review
Background: The consumption of sodium bicarbonate (SB) has been investigated as an ergogenic aid, acting as a metabolic blood-buffer, thus, reducing the onset of fatigue by delaying the production of lactic acid (LA). In running, this is especially significant, as LA is the principal byproduct, hindering performance. Therefore, this review is the first to examine the effects of oral SB supplementation on running intensity (the ability to run at an increased velocity) and endurance (the ability to run at a sustainable and continuous pace for an extended period of time). Methods: A multi-phase search process of PubMed, ScienceDirect, and SemanticScholar was conducted to obtain double-blind, crossover, randomized controlled trials of a quasi-experimental nature that assessed a cause-and-effect relationship between the consummation of SB and subsequent running intensity/endurance via time-trial, distance-trial, and velocity-trial runs. Only studies including healthy and actively-trained mid distance (800m – 3km) and long distance (> 3km) runners were included in this review. Results: Of the 203 results, six studies met the inclusion criteria. One study measuring intensity displayed a significant increase in velocity (p<0.05). All three studies measuring endurance resulted in significant increases in velocity after oral supplementation (p<0.05). However, only one study measuring its effects on TTE during an endurance succeeded in showing significant increases after oral supplementation (p<0.05) while two did not (p>0.05). Conclusion: The findings of this systematic review suggest that SB increases running intensity by allowing runners to run at an increased velocity at a fixed distance. Similarly, SB increases running intensity by allowing runners to maintain a higher running pace for an extended period of time. However, more research is needed on studies comparing TTE with and without ‘pre-runs’ at IAT/LT to investigate if pre-runs have a negative influence on TTE.