A single dose of 0.3 g/kg of sodium bicarbonate produces the most consistent enhancement of high-intensity exercise performance compared to lower doses (0.1–0.2 g/kg), which show inconsistent or negligible benefits, and higher doses (0.4–0.5 g/kg), which increase gastrointestinal side effects without additional performance gains.

When sodium bicarbonate is swallowed, it breaks down in the gut and enters the blood, raising the level of bicarbonate outside muscle cells. This creates a stronger chemical pull that drives acid and lactate out of the muscle, keeping the inside of the muscle less acidic. Less acid inside the muscle allows energy production to continue longer, keeps muscle fibers able to contract forcefully, and prevents the loss of electrical signals needed for movement.