Urwin Charles S, Snow Rodney J, Condo Dominique, Snipe Rhiannon, Wadley Glenn D, Carr Amelia J
Deakin University.
Int J Sport Nutr Exerc Metab. 2021 Mar 1;31(2):168-186. doi: 10.1123/ijsnem.2020-0192. Epub 2021 Jan 13.
This review aimed to identify factors associated with (a) physiological responses, (b) gastrointestinal (GI) symptoms, and (c) exercise performance following sodium citrate supplementation. A literature search identified 33 articles. Observations of physiological responses and GI symptoms were categorized by dose (< 500, 500, and > 500 mg/kg body mass [BM]) and by timing of postingestion measurements (in minutes). Exercise performance following sodium citrate supplementation was compared with placebo using statistical significance, percentage change, and effect size. Performance observations were categorized by exercise duration (very short < 60 s, short ≥ 60 and ≤ 420 s, and longer > 420 s) and intensity (very high > 100% VO2max and high 90-100% VO2max). Ingestion of 500 mg/kg BM sodium citrate induced blood alkalosis more frequently than < 500 mg/kg BM, and with similar frequency to >500 mg/kg BM. The GI symptoms were minimized when a 500 mg/kg BM dose was ingested in capsules rather than in solution. Significant improvements in performance following sodium citrate supplementation were reported in all observations of short-duration and very high-intensity exercise with a 500 mg/kg BM dose. However, the efficacy of supplementation for short-duration, high-intensity exercise is less clear, given that only 25% of observations reported significant improvements in performance following sodium citrate supplementation. Based on the current literature, the authors recommend ingestion of 500 mg/kg BM sodium citrate in capsules to induce alkalosis and minimize GI symptoms. Supplementation was of most benefit to performance of short-duration exercise of very high intensity; further investigation is required to determine the importance of ingestion duration and timing.
(a) 生理反应，(b) 胃肠道 (GI) 症状，以及 (c) 补充柠檬酸钠后的运动表现。文献检索共识别出33篇文章。生理反应和GI症状的观察结果按剂量（<500、500和>500 mg/kg体重[BM]）以及摄入后测量时间（分钟）进行分类。使用统计学显著性、百分比变化和效应量，将补充柠檬酸钠后的运动表现与安慰剂进行比较。运动表现观察结果按运动持续时间（极短<60秒、短≥60且≤420秒、长>420秒）和强度（极高>100%最大摄氧量和高90 - 100%最大摄氧量）进行分类。摄入500 mg/kg BM柠檬酸钠比摄入<500 mg/kg BM更频繁地引起血液碱中毒，且与摄入>500 mg/kg BM的频率相似。当以胶囊而非溶液形式摄入500 mg/kg BM剂量时，GI症状会降至最低。在所有短时间、极高强度运动且剂量为500 mg/kg BM的观察中，均报告补充柠檬酸钠后运动表现有显著改善。然而，对于短时间、高强度运动，补充的效果尚不清楚，因为只有25%的观察报告补充柠檬酸钠后运动表现有显著改善。基于当前文献，作者建议以胶囊形式摄入500 mg/kg BM柠檬酸钠以诱导碱中毒并使GI症状降至最低。补充剂对极高强度的短时间运动表现最有益；需要进一步研究以确定摄入持续时间和时间的重要性。
