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3/5 Moderate evidence

Performance evidence brief

Sodium citrate

Can raise blood buffering capacity, but the performance case is less settled and less practical than sodium bicarbonate.

Buffering, less proven endurance / strength 6 linked sources Content audit 2026-05-04

Headline Finding

Older cycling trials conflict: one 30 km trial positive, one 40 km trial null; bicarb evidence is stronger.

Dose Context

Protocols often use large acute doses before high-intensity exercise; gastrointestinal tolerance and sodium load are central.

Important Caveat

This is event-specific rather than a casual pre-workout, and time-trial findings remain mixed.

Source Drawer

Linked Research

6 papers and evidence links - audit 2026-05-04
  1. Review Bicarbonate/citrate review
  2. Review Sodium citrate fresh-start review
  3. Trial 30 km cycling trial
  4. Trial 40 km cycling null trial
  5. Trial Metabolic response trial
  6. Review ISSN bicarbonate stand

How To Read This Rating

The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.

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