{"id":5698,"date":"2026-05-29T06:13:16","date_gmt":"2026-05-29T06:13:16","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/?p=5698"},"modified":"2026-06-05T04:49:30","modified_gmt":"2026-06-05T04:49:30","slug":"bicarbonato-sodico-rendimiento-deportivo","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/salud\/bicarbonato-sodico-rendimiento-deportivo\/","title":{"rendered":"El suplemento que est\u00e1 revolucionando el rendimiento deportivo: bicarbonato s\u00f3dico."},"content":{"rendered":"<h2><strong>El bicarbonato s\u00f3dico, viejo conocido.<\/strong><\/h2>\n<h3>El bicarbonato s\u00f3dico vuelve a ser tendencia tras su papel en el r\u00e9cord de la Marat\u00f3n de Londres 2026 y su creciente presencia dentro de <a href=\"https:\/\/www.lifepronutrition.com\/es\/\">la <strong data-start=\"226\" data-end=\"285\">suplementaci\u00f3n deportiva basada en evidencia cient\u00edfica<\/strong>.<\/a><\/h3>\n<p>Cuando nos enfrentamos a intensidades de ejercicio muy altas, la demanda de ATP se incrementa de forma considerable. Para sostenerla, aumenta el flujo a trav\u00e9s de la gluc\u00f3lisis.<\/p>\n<p>Este aumento del metabolismo glucol\u00edtico se asocia a una mayor producci\u00f3n de protones (H\u207a). Cuando la intensidad se mantiene en el tiempo, los sistemas tamp\u00f3n intracelulares empiezan a ser insuficientes y se produce una acumulaci\u00f3n relativa de H\u207a, lo que contribuye a una disminuci\u00f3n del pH intramuscular como parte del desequilibrio entre producci\u00f3n y utilizaci\u00f3n de energ\u00eda.<\/p>\n<p>Este entorno m\u00e1s \u00e1cido puede interferir con procesos clave de la contracci\u00f3n muscular y favorecer la aparici\u00f3n de fatiga junto a una ca\u00edda del rendimiento, algo clave para quienes buscan c\u00f3mo mejorar el rendimiento deportivo con bicarbonato s\u00f3dico:<\/p>\n<ul>\n<li>Disminuci\u00f3n de la eficiencia de las prote\u00ednas contr\u00e1ctiles<br \/>\n\u2022 Alteraci\u00f3n de la homeostasis del calcio<br \/>\n\u2022 Reducci\u00f3n de la capacidad de generar fuerza y potencia<\/li>\n<\/ul>\n<p>En este contexto entra en juego el bicarbonato s\u00f3dico.<\/p>\n<p>Act\u00faa principalmente como tamp\u00f3n extracelular. Al aumentar la concentraci\u00f3n de bicarbonato en sangre, se incrementa la capacidad de amortiguar los H\u207a, lo que mantiene el gradiente entre el m\u00fasculo y la sangre. Este gradiente facilita la salida de H\u207a desde la fibra muscular a trav\u00e9s de transportadores espec\u00edficos, ayudando a <a href=\"https:\/\/www.lifepronutrition.com\/es\/vitaminas-minerales\/life-pro-salts-120-caps.html\"><strong>retrasar la fatiga muscular<\/strong><\/a> y la ca\u00edda del pH intramuscular.<\/p>\n<h3>El resultado es una mayor capacidad para sostener esfuerzos de alta intensidad donde la gluc\u00f3lisis es determinante.<\/h3>\n<p>Por eso su efecto se observa sobre todo en esfuerzos de aproximadamente 1 a 10 minutos: 800 m, 1500 m, remo, ciclismo en pista, CrossFit o HYROX, entre otros.<\/p>\n<p>En marat\u00f3n, su impacto es menor, aunque puede ser \u00fatil en determinados momentos como cambios de ritmo, desniveles, sprints etc\u2026<\/p>\n<p>La dosis m\u00e1s utilizada en la literatura cient\u00edfica es de 0.2\u20130.3 g\/kg de peso corporal, administrada entre 60 y 180 minutos antes del esfuerzo, aunque el timing \u00f3ptimo depende de la tolerancia individual.<\/p>\n<p>Su principal limitaci\u00f3n sigue siendo la tolerancia gastrointestinal, con posibles efectos como n\u00e1useas, diarrea, distensi\u00f3n abdominal o malestar general.<\/p>\n<p>Por ello, han surgido estrategias m\u00e1s avanzadas como formulaciones\u00a0 encapsuladas o combinadas con hidrogeles, dise\u00f1adas para mejorar la tolerancia sin comprometer el efecto ergog\u00e9nico.<\/p>\n<p data-start=\"461\" data-end=\"722\">Adem\u00e1s, el rendimiento deportivo no depende \u00fanicamente de la suplementaci\u00f3n. Mantener h\u00e1bitos consistentes de entrenamiento, descanso, hidrataci\u00f3n y nutrici\u00f3n sigue siendo fundamental para optimizar el rendimiento y retrasar la fatiga muscular a largo plazo.<\/p>\n<p data-start=\"727\" data-end=\"935\">Si est\u00e1s retomando tus entrenamientos o quieres mejorar tu adherencia deportiva, tambi\u00e9n puede interesarte nuestro art\u00edculo sobre <a href=\"https:\/\/www.lifepronutrition.com\/blog\/general\/5-consejos-para-la-vuelta-a-la-rutina-como-recuperar-tus-habitos-de-forma-eficaz\/\">c\u00f3mo recuperar tus h\u00e1bitos de forma eficaz y volver a la rutina deportiva.<\/a><\/p>\n<p>Autor: Marcos Rueda C\u00f3rdoba<\/p>\n<p>&nbsp;<\/p>\n<p>Grgic, J., Grgic, I., Del Coso, J., Schoenfeld, B. J., &amp; Pedisic, Z. (2021). Effects of sodium bicarbonate supplementation on exercise performance: an umbrella review.\u00a0<em>Journal of the international society of sports nutrition<\/em>,\u00a0<em>18<\/em>(1), 71.<\/p>\n<p>Gurton, W. H., King, D. G., Ranchordas, M. K., Siegler, J. C., &amp; Gough, L. A. (2024). Enhancing exercise performance and recovery through sodium bicarbonate supplementation: introducing the ingestion recovery framework.\u00a0<em>European journal of applied physiology<\/em>,\u00a0<em>124<\/em>(11), 3175-3190.<\/p>\n<p>Keverkamp, L., &amp; Scanlon, K. (2025). Physiological effects of sodium bicarbonate ingestion via Maurten Bicarb on endurance running performance.\u00a0<em>Journal of the International Society of Sports Nutrition<\/em>,\u00a0<em>22<\/em>(sup2), 2550173.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;5698&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 voto)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;132.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 132.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            5\/5 - (1 voto)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>El bicarbonato s\u00f3dico, viejo conocido. El bicarbonato s\u00f3dico vuelve a ser tendencia tras su papel en el r\u00e9cord de la Marat\u00f3n de Londres 2026 y su creciente presencia dentro de la suplementaci\u00f3n deportiva basada en &#8230; <a title=\"El suplemento que est\u00e1 revolucionando el rendimiento deportivo: bicarbonato s\u00f3dico.\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/salud\/bicarbonato-sodico-rendimiento-deportivo\/\" aria-label=\"M\u00e1s en El suplemento que est\u00e1 revolucionando el rendimiento deportivo: bicarbonato s\u00f3dico.\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":8,"featured_media":5713,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[5,1,10,4],"tags":[],"ppma_author":[370],"class_list":["post-5698","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-descanso","category-general","category-salud","category-vitaminas-y-minerales","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bicarbonato s\u00f3dico: m\u00e1s resistencia y menos fatiga<\/title>\n<meta name=\"description\" content=\"La ciencia detr\u00e1s del bicarbonato s\u00f3dico y c\u00f3mo puede ayudarte a mejorar el rendimiento deportivo, la 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