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Effects of Sodium Bicarbonate on Exercise Performance
Sodium bicarbonate has been found to improve performance and endurance in interval training exercises such as running, cycling, rowing, swimming, Olympic weightlifting, and crossfit. It helps reduce lactic acid and hydrogen ions accumulation, leading to greater workload and increased time to exhaustion. However, its effects on strength training are mixed. Some studies show significant improvements in muscle strength, while others show less impact. Nonetheless, sodium bicarbonate is generally beneficial for most forms of exercise, with a recommended dosage of about 0.3 grams per kilogram taken one to two hours before the workout.