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Sodium Citrate for Athletes

Sep 14, 2011 | By Linda Tarr Kent

Sodium citrate is used to enhance athletic performance based on its ability to neutralize acid produced by exercising muscles and help balance pH. Using an alkalizing agent to keep your pH balanced allows you to perform longer before becoming fatigued, according to the 2008 “Journal of Sports Science and Medicine.” This may not work for all types of exercise, however. Consult a doctor before trying sodium citrate.

Significance

Sodium citrate is believed to delay the decrease in your intramuscular pH. This is important because when it reaches a certain level, you experience muscle fatigue during intense exercise, according to Vahur Ööpik, lead author for the “Journal of Sports Science and Medicine” study. Fatigue may be caused in part by accumulation of hydrogen ions during high-intensity, short-term exercise. When you perform high-intensity exercise, anaerobic glycolysis provides the primary fuel source. During anaerobic glycolysis, a progressive increase in acidity within your muscles occurs from an accumulation of hydrogen ions and lactate. This higher acidity ultimately limits energy transfer and your muscles’ ability to contract, which is when you notice a decrease in exercise performance. Since increased acidity leads to decreased performance, your body’s buffering capacity, or ability to counteract decreases in blood and muscle pH that raise acidity, is a limiting factor for tolerating high-intensity exercise. That’s why substances like sodium citrate, which increase your body’s buffering capacity, may improve your exercise performance, according to Oopik.

When It's Useful

Sodium citrate appears useful for athletes competing in events lasting between one and seven minutes. You main experience up to a 1 to 2 percent gain in performance in events such as a 1-kilometer, or .62-mile, cycling time trial, the 400-meter sprint, which is 437.5 yards, and Olympic rowing events, according to L.R. McNaughton, lead author for a 1997 review in “Sportscience Training and Technology.”

Questionable Value

The effect of sodium citrate is questionable for longer events. For example, Oopik’s 2008 study concludes that sodium citrate does not improve performance in the 1,500-meter running event, which translates to .93 miles. However, a 2003 study published in the “British Journal of Sports Medicine” concludes that using sodium citrate does improve performance in a 5-kilometer run. A 5-kilometer run is about 3.1 miles. Sodium citrate has the potential to help with endurance exercise, Oopik notes. While endurance exercise relies mostly on aerobic energy production, anaerobic glycolysis does contribute to your overall energy supply, as evidenced by a significant increase in your blood lactate level. That means buffering agents, in theory, have the potential to enhance performance.

Timing, Dosage and Considerations

Dosages for sodium citrate commonly are 0.3 to 0.4 grams per 2.2 pounds body weight. It should be taken with large quantities of water, such as 16 ounces, recommends McNaughton. In most studies, athletes take sodium citrate 60 to 90 minutes prior to exercise. If you want to try this substance, consult a doctor first and don’t try it for the first time when you are competing in an event. Sodium citrate can interact with medications and also may cause diarrhea. Advise your doctor if you have high blood pressure, a heart problem, impaired renal function or edema.

References

Article reviewed by DanL Last updated on: Sep 14, 2011

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