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Differences between sodium bicarbonate sodium citrate and beta-alanine

Sodium Bicarbonate vs. Sodium Citrate vs. Beta-Alanine: What Works, How It Works, and How to Dose It

You’ve got three classic “buffering” plays for high-intensity work: two extracellular buffers (sodium bicarbonate and sodium citrate) and one intracellular buffer (beta-alanine → carnosine). Here’s the straight talk on what each does, who actually benefits, and how to run the protocols without wrecking your gut or your training week.

TL;DR table

Supplement Primary action Best for Typical benefit (when it works) Core dosing
Sodium bicarbonate Raises blood bicarbonate & pH → steeper H⁺ gradient out of muscle Maximal/near-max bouts ~30 s–12 min; repeated sprints, 2k rows, 400–1500 m track, final sprints in longer events Small but meaningful improvements in high-intensity time-trial and repeated-bout performance 0.3 g/kg once, 60–120 min pre; or 0.4–0.5 g/kg/day split for 3–7 days
Sodium citrate Metabolized to bicarbonate → similar blood alkalosis Mixed/unclear; sometimes helps 60–120 s efforts or specific tasks; more variable than bicarb Inconsistent; some positive single studies, meta-analytic signal is weak 0.5 g/kg 90–180 min pre (often easier on GI than bicarb, but not always)
Beta-alanine Loads carnosine in muscle (intracellular buffer) Repeated high-intensity efforts and continuous work ~1–10 min; cumulative training benefit Median ~2–3% across studies; bigger wins in open-ended, fatiguing tasks 3.2–6.4 g/day in divided doses for 4–10+ weeks (with meals); maintain 1.6–3.2 g/day

Sodium Bicarbonate (aka baking soda)

What it is & how it works

Bicarb raises blood bicarbonate and pH, increasing the gradient for H⁺ efflux (with lactate) out of muscle via monocarboxylate transporters. That slows the fall in muscle pH during severe efforts so you can hang on longer (or repeat more work with less drop-off). Meta-analyses and umbrella reviews show the clearest, broadest evidence here among buffers. BioMed Central+1

Where it helps

Most consistent benefits show up in hard efforts lasting ~30 s to ~12 min (e.g., 400–1500 m track, 2k rowing, high-intensity cycling, repeated sprints) and in sport-specific settings (combat sports, time-trials). Effects are typically small but can decide placings. BioMed CentralPMC

Dosing protocols that actually work

  • Standard acute: 0.3 g/kg (e.g., ~20 g for 70 kg) 60–120 min pre-event. Many athletes peak blood bicarbonate ~60–90 min; test your timing. PMCSpringerLink
  • Low-dose acute: 0.2 g/kg can still work with fewer GI issues (trade-off: slightly smaller alkalosis). PMC
  • Multi-day “serial” loading (great for GI-sensitive athletes): 0.4–0.5 g/kg/day split into 2–3 meals for 3–7 days before key events; you can skip a big bolus on race day. BioMed Central
  • Enteric-coated or modified delivery: can reduce GI symptoms and still improve performance in some contexts; not all coatings are equal. SpringerLinkPMC

GI survival tips: split the dose, take with a small meal, trial timing in training, and consider enteric-coated forms. (Yes, baking soda burps are real.) SpringerLink

Sodium Citrate

What it is & how it works

Citrate is metabolized (largely in the liver) to bicarbonate, producing blood alkalosis without ingesting bicarbonate directly. In practice, it’s the “gentler cousin” to bicarb… except results are way more variable. Wiley Online Library

Where it helps

Evidence is mixed. Some studies show improved performance in short, severe tasks (e.g., ~60 s cycling, 200 m swim, tennis skills), and a few running studies show benefits—but meta-analysis finds the overall ergogenic signal unclear. In 2024, one field study showed broad improvements on a “fitness challenge,” but that’s not the final word. BioMed CentralPubMed+1PMC

Dosing & timing

  • 0.5 g/kg, typically 90–180 min pre-event. Tinker with timing; some athletes peak alkalosis later with citrate than with bicarb. Wiley Online Library

Practical note: Citrate can still bloat/loosen stools; it may increase plasma volume (water retention) in some protocols—occasionally a feature, not a bug, for hot environments—but performance results are inconsistent. Test it. Canadian Science Publishing

Beta-Alanine

What it is & how it works

Beta-alanine is the rate-limiting precursor to carnosine, a dipeptide that buffers H⁺ inside the muscle. Loading beta-alanine increases muscle carnosine substantially (often 30–80% within 4–10 weeks), shifting fatigue resistance in repeated-high-intensity and severe-intensity domains. PMC

Where it helps

Benefits are most likely for efforts ~1–10 minutes or for sessions with repeated high-intensity bouts (think middle-distance work, repeated sprints, hard intervals). Meta-analyses suggest a ~2–3% median improvement across outcomes, with bigger wins in open-ended tests to exhaustion. SpringerLink

Dosing that wins (and doesn’t make you itch like crazy)

  • Load: 3.2–6.4 g/day in divided doses for 4–10+ weeks (the total grams matter more than clock time). Take with meals to enhance uptake and reduce paresthesia; sustained-release tabs also help. BioMed CentralPubMed
  • Maintain: After loading, 1.6–3.2 g/day helps defend carnosine stores. If you stop, stores decay slowly over ~12–16 weeks—useful when planning tapered intakes around a season. PubMed

Side effects: harmless tingling (paresthesia) at higher single doses; avoid by splitting doses (~0.8–1.6 g at a time) or using sustained-release. PMC

Which one should you use?

  • Chasing a PR in the pain cave (30 s–12 min) or repeated-sprint sports?
    Start with sodium bicarbonate—it’s the most consistently ergogenic buffer in that window if you can tolerate it. Trial your personal timing/dose weeks before race day. BioMed Central
  • Hate bicarb’s GI roulette?
    Sodium citrate is a legitimate alternative but less reliable; some respond, others don’t. If it clicks in testing, it’s a keeper. PubMed
  • Want durable, day-in/day-out buffering for training blocks and events in the 1–10 min domain?
    Beta-alanine is the long game. Load for 4–10 weeks, maintain, and reap small but real gains that stack with smart training. SpringerLink
  • Stacking, smartly:
    Intracellular (beta-alanine) + extracellular (bicarb) can be additive in some settings, though findings aren’t universal. If both individually help you, the combo is worth a dress rehearsal before anything important. PMCPubMed

Protocols

Sodium bicarbonate (SB)

Race-day single dose:

  • 0.3 g/kg 60–120 min pre-start with a small carb-containing snack.
  • If you’re GI-sensitive: try 0.2 g/kg or enteric-coated SB. PMCSpringerLink

Serial loading (3–7 days):

  • 0.4–0.5 g/kg/day, split with meals (e.g., breakfast/lunch/dinner).
  • Optionally skip a large bolus on race morning; you’ll still be alkalotic. BioMed Central

Testing:

  • Time your personal peak (blood HCO₃⁻ often peaks 60–90 min, but not for everyone). GI tolerance is athlete-specific; practice in race-simulation sessions. SpringerLink

Watch-outs: total sodium load (hypertension risk, weight-class sports), GI upset (bloating, nausea, diarrhea). Don’t try new forms on race week.

Sodium citrate (SC)

  1. Acute: 0.5 g/kg 90–180 min pre-start.
  2. Try capsules or split doses if fluids/volume are an issue; trial in training. Evidence is variable—use responder testing. Wiley Online Library

Watch-outs: Can still cause GI issues; may alter plasma volume (water retention). Test especially if you’ll compete in the heat. Canadian Science Publishing

Beta-alanine (BA)

  1. Load: 3.2–6.4 g/day split into 0.8–1.6 g doses, with meals, for 4–10+ weeks.
  2. Maintain: 1.6–3.2 g/day (or cycle on/off knowing washout takes ~12–16 weeks). BioMed CentralPubMed

Watch-outs: Tingling with big single doses (benign). For athletes who need every marginal gain, load early in your macrocycle so benefits are “baked in” by race block. PMC

Practical pairing & event examples

  • Rowing 2k / 1,500 m track / 800 m swim: BA loaded in the background + SB acute (or serial) = strong 1–6 min coverage. Test both alone first; if both help, combine. PMC
  • Team sports with repeated sprints: BA during the training block; SB for match days (consider split doses across the day for tournaments). ScienceDirect
  • Cycling road race with a decisive final kick: Smaller, GI-friendly SB strategy (e.g., enteric 0.2–0.3 g/kg) timed to cover the last 10–15 min. SpringerLink

Safety & compliance notes (because you’re an adult)

All three are legal in sport. If you’ve got hypertension, kidney issues, GERD, or are on meds impacted by sodium or acid–base balance, get a clinician’s green light. Start low, go slow, and never debut a new buffer on race day.

Bottom line

  • If you only try one buffer for a short, savage effort, start with bicarbonate (and master your GI strategy).
  • If you want chronic, training-block buffering, add beta-alanine (with meals, early and consistently).
  • If bicarbonate hates your stomach, test citrate, but expect more individual variability.
  • And yes—test everything in training. The fastest supplement is the one your body actually tolerates on the day.

References 

  1. Grgic J, et al. Sodium bicarbonate and exercise performance. J Int Soc Sports Nutr. 2021. (Umbrella + position paper; dosing & use-cases). Wiley Online LibraryBioMed Central
  2. Grgic J, et al. Umbrella review of sodium bicarbonate supplementation. J Int Soc Sports Nutr. 2021. (Synthesizes multiple meta-analyses). BioMed Central
  3. Carr AJ, et al. Effects of acute alkalosis/acidosis on performance (meta-analysis). Sports Med. 2011. (Bicarb vs citrate signal). PubMed
  4. Hilton NP, et al. Enteric-coated NaHCO₃ mitigates GI symptoms & improves 4-km TT. Eur J Appl Physiol. 2020. SpringerLink
  5. Zhou N, et al. Enteric-coated NaHCO₃: GI effects & performance nuances. Front Nutr. 2022; Jiang FL, et al. 2024. FrontiersPMC
  6. Cerullo G, et al. Sodium citrate supplementation: updated revision & practical recs. Transl Sports Med. 2020. Wiley Online Library
  7. Õöpik V, et al. Sodium citrate & 5-km running (mixed findings across studies). Int J Sports Med. 2003; plus recent 2024 field study. PubMedPMC
  8. Trexler ET, et al. ISSN Position Stand: Beta-alanine. J Int Soc Sports Nutr. 2015. (Mechanism, dosing, safety). BioMed Central
  9. Hobson RM, et al. β-Alanine meta-analysis. Amino Acids. 2012. (Median ~2.85% improvement; time-domain specificity). SpringerLink
  10. Georgiou GD, et al. β-Alanine meta-analysis (trained young males). Int J Sport Nutr Exerc Metab. 2024. Human Kinetics Journals
  11. Stegen S, et al. Meal + BA co-ingestion enhances carnosine loading. Med Sci Sports Exerc. 2013. PubMed
  12. Yamaguchi GC, et al. Carnosine washout 12–16 weeks. Med Sci Sports Exerc. 2020/2021. PubMed
  13. Tobias G, et al. Additive effects of BA + NaHCO₃. Amino Acids. 2013; Bellinger PM, et al. 2012 (minimal additive in 4-min TT—context matters). PMCPubMed