Abstract
Introduction: Sodium bicarbonate (NaHCO3) is a well-established nutritional ergogenic aid that is typically ingested as a beverage or consumed in gelatine capsules. While capsules may delay the release of NaHCO3 and reduce gastrointestinal (GI) side effects compared with a beverage, it is currently unclear whether the capsule size may influence acid–base responses and GI symptoms following supplementation.Aim: This study aims to determine the effects of NaHCO3 supplementation, administered in capsules of different sizes, on acid–base responses, GI symptoms, and palatability.Methods: Ten healthy male subjects (mean ± SD: age 20 ± 2 years; height 1.80 ± 0.09 m; weight 78.0 ± 11.9 kg) underwent three testing sessions whereby 0.3 g NaHCO3/kg of body mass was consumed in either small (size 3), medium (size 0), or large (size 000) capsules. Capillary blood samples were procured pre-ingestion and every 10 min post-ingestion for 180 min. Blood samples were analyzed using a radiometer (Radiometer ABL800, Denmark) to determine blood bicarbonate concentration ([]) and potential hydrogen (pH). GI symptoms were measured using a questionnaire at the same timepoints, whereas palatability was recorded pre-consumption.Results: Capsule size had a significant effect on lag time (the time [] changed, Tlag) and the timing of peak blood [] (Tmax). Bicarbonate Tlag was significantly higher in the large-sized (28 ± 4 min) compared with the small-sized (13 ± 2 min) capsules (P = 0.009). Similarly, Tmax was significantly lower in the small capsule (94 ± 24 min) compared with both the medium-sized (141 ± 27 min; P < 0.001) and the large-sized (121 ± 29 min; P < 0.001) capsules. The GI symptom scores were similar for small-sized (3 ± 3 AU), medium-sized (5 ± 3 AU), and large-sized (3 ± 3 AU) capsules, with no significant difference between symptom scores (F = 1.3, P = 0.310). Similarly, capsule size had no effect on palatability (F = 0.8, P = 0.409), with similar scores between different capsule sizes.Conclusion: Small capsule sizes led to quicker Tlag and Tmax of blood [] concentration compared to medium and large capsules, suggesting that individuals could supplement NaHCO3 in smaller capsules if they aim to increase extracellular buffering capacity more quickly.
Highlights
Sodium bicarbonate (NaHCO3) is a well-established nutritional ergogenic aid that is typically ingested as a beverage or consumed in gelatine capsules
Capsule size had a significant effect on time lag (Tlag) (F = 3.8, p = 0.043, ηp2 = 0.30), with significantly longer times in the large-sized (28 ± 4 min) compared with the small-sized
Capsule size had a significant effect on Tmax (F = 157.6, p = 0.000, ηp2 = 0.94), with significantly shorter times in the small capsule compared with both the medium-sized (p = 0.000) and the large-sized (p = 0.000) capsules (Table 1)
Summary
Sodium bicarbonate (NaHCO3) is a well-established nutritional ergogenic aid that is typically ingested as a beverage or consumed in gelatine capsules. Sodium bicarbonate (NaHCO3) is an extensively researched nutritional ergogenic aid shown to be effective in improving short-duration (∼1–10 min), high-intensity exercise performance [1,2,3]. Some authors have attempted to find strategies to alleviate the severity of GIS by using delayed release (2019) and enterically coated capsules [13] This strategy builds on the concept of reducing GIS by delaying the release of HCO3 into the stomach, thereby limiting carbon dioxide production that occurs when NaHCO3 is ingested [14, 15]. At present, these coatings make this ergogenic strategy expensive. This is both a cheap alternative, improves the palatability compared to the traditional solution, and widely used by athletes and researchers
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