Why does acidification occur during intensive exercise?
During a hard sprint, a steep climb, or an intensive interval training, you often feel it: your muscles start to burn, and it becomes harder to maintain the same pace. This is partly due to the accumulation of hydrogen ions (H⁺) in the muscles during strenuous exercise. This lowers the acidity in the muscle and increases muscle fatigue.
There are two sports supplements that have been extensively researched and can help delay this process: beta-alanine and sodium bicarbonate. They have the same goal but work in different ways.
What does beta-alanine do?
Beta-alanine is an amino acid that is converted into carnosine in the muscles. For this, it combines with the amino acid histidine.
Carnosine acts as a natural buffer. It helps to absorb some of the excess hydrogen ions, which means the muscle acidifies less quickly. As a result, you can often maintain a high intensity for longer before fatigue sets in.
What does science say about beta-alanine?
Beta-alanine is among the best-researched sports supplements. Daily intake for four to ten weeks increases the amount of carnosine in the muscles by approximately 40 to 80%.
A large meta-analysis of more than 1,400 athletes shows that beta-alanine primarily offers benefits for efforts lasting approximately 30 seconds to 10 minutes. On average, a performance improvement of 2 to 3% was found. For recreational and competitive athletes, this can make a significant difference during a competition.
How does sodium bicarbonate work?
Where beta-alanine works within the muscle, sodium bicarbonate does its work in the blood.
By increasing the amount of bicarbonate in the blood, hydrogen ions can be removed from the muscle more quickly. This helps the muscle stay in balance longer, and fatigue sets in less rapidly.
Sodium bicarbonate is especially interesting for:
- interval training
- repeated sprints
- running or cycling at high intensity
- team sports such as football, hockey, and rugby
Why combine beta-alanine and sodium bicarbonate?
Because both supplements work in different places in the body, they can complement each other well.
|
Beta-alanine |
Sodium bicarbonate |
|
Works in the muscle |
Works in the blood |
|
Increases carnosine |
Increases bicarbonate |
|
Use daily |
Around training sessions or competitions |
|
Long-term effect |
Acute effect |
For athletes who regularly engage in intensive efforts where acidification is a major limiting factor, this combination can offer additional support.
How to use beta-alanine and sodium bicarbonate?
|
Supplement |
How to use it? |
Important to know |
|
Beta-alanine |
Take 3.2–6.4 grams daily and divide this over several moments. Use it for at least four weeks. |
A temporary tingling sensation is normal and generally harmless. |
|
Sodium bicarbonate |
Take 0.2–0.3 grams per kg of body weight, 60–180 minutes before exercise. |
First test it during a training session. Water and a carbohydrate-rich meal can help mitigate gastrointestinal discomfort. |
Don't expect miracles: the greatest gains will still come from good training, sufficient recovery, and appropriate nutrition. But if the basics are right, these supplements can make that extra difference.
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FAQ
Do you get beta-alanine and sodium bicarbonate from food?
Beta-alanine occurs naturally in meat, fish, and poultry. Sodium bicarbonate is not obtained in effective amounts from food. Therefore, both are often used as supplements if they fit within a training plan.
Are beta-alanine and sodium bicarbonate suitable for every sport?
These supplements are especially interesting for sports involving short to medium-length, intensive efforts where acidification plays a significant role.
Saunders et al. (2017) – Meta-analysis beta-alanine.
Grgic et al. (2021) – Systematic review sodium bicarbonate.
