{"id":5904,"date":"2026-05-29T06:13:16","date_gmt":"2026-05-29T06:13:16","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/generale\/le-complement-qui-revolutionne-la-performance-sportive-bicarbonate-de-sodium\/"},"modified":"2026-09-16T05:39:01","modified_gmt":"2026-09-16T05:39:01","slug":"le-complement-qui-revolutionne-la-performance-sportive-bicarbonate-de-sodium","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/fr\/general-fr\/le-complement-qui-revolutionne-la-performance-sportive-bicarbonate-de-sodium\/","title":{"rendered":"Le compl\u00e9ment qui r\u00e9volutionne la performance sportive : le bicarbonate de sodium."},"content":{"rendered":"<h2><strong>Le bicarbonate de sodium, un vieux classique.<\/strong><\/h2>\n<h3>Le bicarbonate de sodium revient sur le devant de la sc\u00e8ne apr\u00e8s son r\u00f4le dans le record du Marathon de Londres 2026 et sa pr\u00e9sence croissante au sein de la <strong data-start=\"226\" data-end=\"285\">suppl\u00e9mentation sportive fond\u00e9e sur des preuves scientifiques<\/strong>.<\/h3>\n<p>Lorsque nous sommes confront\u00e9s \u00e0 des intensit\u00e9s d&#8217;exercice tr\u00e8s \u00e9lev\u00e9es, la demande en ATP augmente consid\u00e9rablement. Pour y r\u00e9pondre, le flux au travers de la glycolyse augmente.<\/p>\n<p>Cette augmentation du m\u00e9tabolisme glycolytique est associ\u00e9e \u00e0 une production accrue de protons (H\u207a). Lorsque l&#8217;intensit\u00e9 se maintient dans le temps, les syst\u00e8mes tampons intracellulaires commencent \u00e0 \u00eatre insuffisants et une accumulation relative de H\u207a se produit, ce qui contribue \u00e0 une diminution du pH intramusculaire dans le cadre du d\u00e9s\u00e9quilibre entre la production et l&#8217;utilisation de l&#8217;\u00e9nergie.<\/p>\n<p>Cet environnement plus acide peut interf\u00e9rer avec des processus cl\u00e9s de la contraction musculaire et favoriser l&#8217;apparition de la fatigue ainsi qu&#8217;une baisse de la performance, un aspect essentiel pour ceux qui cherchent \u00e0 savoir comment am\u00e9liorer la performance sportive avec du bicarbonate de sodium :<\/p>\n<ul>\n<li>Diminution de l&#8217;efficacit\u00e9 des prot\u00e9ines contractiles<br \/>\n\u2022 Perturbation de l&#8217;hom\u00e9ostasie du calcium<br \/>\n\u2022 R\u00e9duction de la capacit\u00e9 \u00e0 produire de la force et de la puissance<\/li>\n<\/ul>\n<p>C&#8217;est dans ce contexte que le bicarbonate de sodium entre en jeu.<\/p>\n<p>Il agit principalement comme un tampon extracellulaire. En augmentant la concentration de bicarbonate dans le sang, la capacit\u00e9 \u00e0 amortir les H\u207a augmente, ce qui maintient le gradient entre le muscle et le sang. Ce gradient facilite la sortie des H\u207a de la fibre musculaire par l&#8217;interm\u00e9diaire de transporteurs sp\u00e9cifiques, contribuant \u00e0 <strong>retarder la fatigue musculaire<\/strong> et la baisse du pH intramusculaire.<\/p>\n<h3>Le r\u00e9sultat est une plus grande capacit\u00e9 \u00e0 maintenir des efforts de haute intensit\u00e9 lors desquels la glycolyse joue un r\u00f4le d\u00e9terminant.<\/h3>\n<p>C&#8217;est pourquoi son effet s&#8217;observe surtout lors d&#8217;efforts d&#8217;environ 1 \u00e0 10 minutes : 800 m, 1500 m, aviron, cyclisme sur piste, CrossFit ou HYROX, entre autres.<\/p>\n<p>En marathon, son impact est moindre, m\u00eame s&#8217;il peut \u00eatre utile \u00e0 certains moments, comme lors des changements de rythme, des d\u00e9nivel\u00e9s, des sprints, etc\u2026<\/p>\n<p>La dose la plus utilis\u00e9e dans la litt\u00e9rature scientifique est de 0,2\u20130,3 g\/kg de poids corporel, administr\u00e9e entre 60 et 180 minutes avant l&#8217;effort, bien que le moment optimal d\u00e9pende de la tol\u00e9rance individuelle.<\/p>\n<p>Sa principale limite reste la tol\u00e9rance gastro-intestinale, avec des effets possibles tels que des naus\u00e9es, de la diarrh\u00e9e, des ballonnements ou un malaise g\u00e9n\u00e9ral.<\/p>\n<p>C&#8217;est pourquoi des strat\u00e9gies plus avanc\u00e9es ont vu le jour, telles que des formulations encapsul\u00e9es ou combin\u00e9es \u00e0 des hydrogels, con\u00e7ues pour am\u00e9liorer la tol\u00e9rance sans compromettre l&#8217;effet ergog\u00e9nique.<\/p>\n<p data-start=\"461\" data-end=\"722\">De plus, la performance sportive ne d\u00e9pend pas uniquement de la suppl\u00e9mentation. Maintenir des habitudes r\u00e9guli\u00e8res en mati\u00e8re d&#8217;entra\u00eenement, de repos, d&#8217;hydratation et de nutrition reste essentiel pour optimiser la performance et retarder la fatigue musculaire \u00e0 long terme.<\/p>\n<p data-start=\"727\" data-end=\"935\">Si vous reprenez vos entra\u00eenements ou souhaitez am\u00e9liorer votre assiduit\u00e9 sportive, notre article sur la mani\u00e8re de retrouver efficacement vos habitudes et de reprendre votre routine sportive peut \u00e9galement vous int\u00e9resser.<\/p>\n<p>Auteur : 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.\t<em>Journal of the international society of sports nutrition<\/em>,\t<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.\t<em>European journal of applied physiology<\/em>,\t<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.\t<em>Journal of the International Society of Sports Nutrition<\/em>,\t<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;5904&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;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&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;0\\\/5 - (0 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;0&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: 0px;\">\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            <span class=\"kksr-muted\">Valora el articulo<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Le bicarbonate de sodium, un vieux classique. Le bicarbonate de sodium revient sur le devant de la sc\u00e8ne apr\u00e8s son r\u00f4le dans le record du Marathon de Londres 2026 et sa pr\u00e9sence croissante au sein &#8230; <a title=\"Le compl\u00e9ment qui r\u00e9volutionne la performance sportive : le bicarbonate de sodium.\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/fr\/general-fr\/le-complement-qui-revolutionne-la-performance-sportive-bicarbonate-de-sodium\/\" aria-label=\"M\u00e1s en Le compl\u00e9ment qui r\u00e9volutionne la performance sportive : le bicarbonate de sodium.\">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":[474,538,535,517],"tags":[],"ppma_author":[606],"class_list":["post-5904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-fr","category-repos","category-sante","category-vitamines-et-mineraux","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>Bicarbonate de sodium : plus d&#039;endurance et moins de fatigue<\/title>\n<meta name=\"description\" content=\"La science derri\u00e8re le bicarbonate de sodium et la mani\u00e8re dont il peut vous aider \u00e0 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