Sodium bicarbonate ingestion improves Yo-Yo intermittent recovery test 1 performance: a randomized crossover trial

Dixon, Helen; Baker, Catherine E; Baker, Julien S.; Dewhurst, Susan; Hayes, Lawrence D.

doi:10.2147/nds.s131947

Cited by 3 publications

(3 citation statements)

References 29 publications

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“…Therefore, in total, 15 studies were included; 13 studies were published as full-text manuscripts in peer-reviewed journals, one study was published as a conference abstract, and one study is a part of a master's thesis. [4][5][6][7][8]13,15,16,[22][23][24][25][26][27][28] Eleven studies explored the effects of caffeine, whereas five studies examined the effects of sodium bicarbonate on Yo-Yo test performance (Table 1). One study included examined the isolated effects of both caffeine and sodium bicarbonate.…”

Section: Resultsmentioning

confidence: 99%

Isolated effects of caffeine and sodium bicarbonate ingestion on performance in the Yo-Yo test: A systematic review and meta-analysis

Grgić

Garofolini

Pickering

et al. 2020

Journal of Science and Medicine in Sport

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Objectives: To conduct a systematic review and a meta-analysis of studies exploring the effects of caffeine and/or sodium bicarbonate on performance in the Yo-Yo test. Design: Systematic review and meta-analysis. Methods: A total of six databases were searched, and random-effects meta-analyses were performed examining the isolated effects of caffeine and sodium bicarbonate on performance in the Yo-Yo test. Results: After reviewing 988 search records, 15 studies were included. For the effects of caffeine on performance in the Yo-Yo test, the meta-analysis indicated a significant favoring of caffeine as compared with the placebo conditions (p = 0.022; standardized mean difference [SMD] = 0.17; 95% CI: 0.08, 0.32; +7.5%). Subgroup analyses indicated that the effects of caffeine were significant for the level 2 version of the Yo-Yo test, but not level 1. Four out of the five studies that explored the effects of sodium bicarbonate used the level 2 version of the Yo-Yo test. The pooled SMD favored the sodium bicarbonate condition as compared with the placebo/control conditions (p = 0.007; SMD: 0.36; 95% CI: 0.10, 0.63; +16.0%). Conclusions: This review demonstrates that isolated ingestion of caffeine and sodium bicarbonate enhances performance in the Yo-Yo test. Given these ergogenic effects, the intake of caffeine and sodium bicarbonate before the Yo-Yo test needs to be standardized (i.e., either restricted or used in the same way before each testing session). Furthermore, the results suggest that individuals competing in sports involving intermittent exercise may consider supplementing with caffeine or sodium bicarbonate for acute improvements in performance.

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Section: Resultsmentioning

confidence: 99%

Isolated effects of caffeine and sodium bicarbonate ingestion on performance in the Yo-Yo test: A systematic review and meta-analysis

Grgić

Garofolini

Pickering

et al. 2020

Journal of Science and Medicine in Sport

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“…This study also suggested that ingesting a dose of 0.3 g/kg produces a long-lasting ergogenic potential window that lasts around 3 h, starting around 60 min after ingestion, when considering increases of plasma bicarbonate concentration >5 mmol/L [203]. Indeed, studies providing sodium bicarbonate supplementation at 60 min, 90 min, 120 min, 150 min, or 180 min before exercise have reported ergogenic effects [4,7,19,25,58,102]. Based on these results, we conclude that sodium bicarbonate can be ergogenic when ingested from 60 to 180 min before exercise, but individual experimentation around timing is recommended, particularly concerning the incidence of side-effects.…”

Section: Timing Of Sodium Bicarbonate Supplementationmentioning

confidence: 97%

“…This test has two types, "level 1" and "level 2", with the latter starting at a higher speed and requiring a greater contribution from anaerobic energy systems [179]. Due to its popularity in practice, studies have also explored the effects of sodium bicarbonate on performance in this test [25,63,69,113]. For example, Marriot et al [69] included 12 male team-sport athletes who ingested 0.4 g/kg of sodium bicarbonate or placebo 60 to 90 min before exercise.…”

Section: Repeated-bout Running and Cyclingmentioning

confidence: 99%

International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance

Grgić

Pedišić

Saunders

et al. 2021

Journal of the International Society of Sports Nutrition

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Based on a comprehensive review and critical analysis of the literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official Position of the Society: Supplementation with sodium bicarbonate (doses from 0.2 to 0.5 g/kg) improves performance in muscular endurance activities, various combat sports, including boxing, judo, karate, taekwondo, and wrestling, and in high-intensity cycling, running, swimming, and rowing. The ergogenic effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 s and 12 min. Sodium bicarbonate improves performance in single- and multiple-bout exercise. Sodium bicarbonate improves exercise performance in both men and women. For single-dose supplementation protocols, 0.2 g/kg of sodium bicarbonate seems to be the minimum dose required to experience improvements in exercise performance. The optimal dose of sodium bicarbonate dose for ergogenic effects seems to be 0.3 g/kg. Higher doses (e.g., 0.4 or 0.5 g/kg) may not be required in single-dose supplementation protocols, because they do not provide additional benefits (compared with 0.3 g/kg) and are associated with a higher incidence and severity of adverse side-effects. For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 min before exercise or competition. Multiple-day protocols of sodium bicarbonate supplementation can be effective in improving exercise performance. The duration of these protocols is generally between 3 and 7 days before the exercise test, and a total sodium bicarbonate dose of 0.4 or 0.5 g/kg per day produces ergogenic effects. The total daily dose is commonly divided into smaller doses, ingested at multiple points throughout the day (e.g., 0.1 to 0.2 g/kg of sodium bicarbonate consumed at breakfast, lunch, and dinner). The benefit of multiple-day protocols is that they could help reduce the risk of sodium bicarbonate-induced side-effects on the day of competition. Long-term use of sodium bicarbonate (e.g., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output. The most common side-effects of sodium bicarbonate supplementation are bloating, nausea, vomiting, and abdominal pain. The incidence and severity of side-effects vary between and within individuals, but it is generally low. Nonetheless, these side-effects following sodium bicarbonate supplementation may negatively impact exercise performance. Ingesting sodium bicarbonate (i) in smaller doses (e.g., 0.2 g/kg or 0.3 g/kg), (ii) around 180 min before exercise or adjusting the timing according to individual responses to side-effects, (iii) alongside a high-carbohydrate meal, and (iv) in enteric-coated capsules are possible strategies to minimize the likelihood and severity of these side-effects. Combining sodium bicarbonate with creatine or beta-alanine may produce additive effects on exercise performance. It is unclear whether combining sodium bicarbonate with caffeine or nitrates produces additive benefits. Sodium bicarbonate improves exercise performance primarily due to a range of its physiological effects. Still, a portion of the ergogenic effect of sodium bicarbonate seems to be placebo-driven.

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The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results

Schmitz¹,

Pfeifer²,

Kreitz³

et al. 2018

Front. Physiol.

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Background: Although Yo-Yo intermittent tests are frequently used in a variety of sports and research studies to determine physical fitness, no structured reference exists for comparison and rating of test results. This systematic review of the most common Yo-Yo tests aimed to provide reference values for test results by statistical aggregation of published data.Methods: A systematic literature search for articles published until August 2017 was performed in MEDLINE, Web of Science, SPORTDiscus and Google Scholar. Original reports on healthy females and males ≥16 years were eligible for the analysis. Sub-maximal test versions and the Yo-Yo Intermittent Recovery Level 1 Children's test (YYIR1C) were not included.Results: 248 studies with 9,440 participants were included in the structured analysis. The Yo-Yo test types most frequently used were the Yo-Yo Intermittent Recovery Level 1 (YYIR1, 57.7%), the Yo-Yo Intermittent Recovery Level 2 (YYIR2, 28.0%), the Yo-Yo Intermittent Endurance Level 2 (YYIE2, 11.4%), and the Yo-Yo Intermittent Endurance Level 1 (YYIE1, 2.9%) test. For each separate test, reference values (global means and percentiles) for sports at different levels and both genders were calculated.Conclusions: Our analysis provides evidence that Yo-Yo intermittent tests reference values differ with respect to the type and level of sport performed.The presented results may be used by practitioners, trainers and athletes to rate Yo-Yo intermittent test performance levels and monitor training effects.

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Sodium bicarbonate ingestion improves Yo-Yo intermittent recovery test 1 performance: a randomized crossover trial

Abstract: This study investigated the effect of sodium bicarbonate (NaHCO 3 -) ingestion on the Yo-Yo intermittent recovery test 1 (IR1

Cited by 3 publications

References 29 publications

Isolated effects of caffeine and sodium bicarbonate ingestion on performance in the Yo-Yo test: A systematic review and meta-analysis

Isolated effects of caffeine and sodium bicarbonate ingestion on performance in the Yo-Yo test: A systematic review and meta-analysis

International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance

The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results

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