Beta-alanine and sodium bicarbonate supplementation as an ergogenic strategy for high-intensity exercise: A narrative review
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Abstract
This study aimed to analyze the effects of beta-alanine and sodium bicarbonate supplementation on attenuating muscle fatigue induced by high-intensity exercise. This narrative literature review was conducted through searches of the PubMed and Scopus databases, with Google Scholar used as a complementary search tool. Studies published between 2000 and 2025 in English and Portuguese were included if they investigated the effects of these supplements on muscle fatigue, exercise performance, and buffering mechanisms. Muscle fatigue is directly associated with a reduction in intracellular pH caused by the accumulation of hydrogen ions during high-intensity exercise, impairing contractile function and the activity of key enzymes involved in energy production. In this context, buffering agents have been investigated as ergogenic strategies to delay fatigue and improve exercise performance. Beta-alanine acts intracellularly by increasing muscle carnosine concentrations, whereas sodium bicarbonate exerts its buffering effect extracellularly by facilitating hydrogen ion removal and helping maintain acid-base balance. The studies analyzed indicate that supplementation with these compounds, either alone or in combination, may improve performance during high-intensity anaerobic exercise when appropriate supplementation protocols are followed. It is concluded that beta-alanine and sodium bicarbonate supplementation represents a promising ergogenic strategy to delay muscle fatigue and optimize exercise performance, provided that its use is guided by appropriate professional supervision.
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