The Impact of Sodium Citrate, Phosphates, and Carnitine on Sports Performance: A Systematic Review
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https://doi.org/10.70736/2958.8332.kosalb.51Keywords:
Equivocal Supplements, Sodium Citrate, Phosphates, CarnitineAbstract
Study aim(s): The study aims to clarify the impact of sodium citrate, phosphates, and carnitine on sports performance through a systematic review of the literature. These supplements have not been extensively defined or tested in previous experimental studies. Therefore, this review seeks to provide clearer insights into their optimal dosage and timing of use, as existing research primarily focuses on dosage and usage protocols in experimental settings.
Methods: This study follows a systematic review model based on PRISMA standards. It aims to draw new conclusions regarding the Effects of Sodium Citrate, Phosphates, and Carnitine on Sports Performance and their potential impact on athletes’ health. The literature search was limited to studies published within the last five years.
Results: The findings indicate that sodium citrate may enhance athletic performance and support skill preservation, although it can cause temporary gastrointestinal discomfort. Phosphate supplementation shows potential benefits for endurance under hypoxic conditions but demonstrates inconsistent effects in trained athletes. Carnitine appears to be most effective for high-intensity performance, with both acute and chronic supplementation contributing to improved power output and overall health benefits.
Conclusions: While supplementation with sodium citrate, phosphate, and carnitine shows potential ergogenic benefits, their effectiveness depends on proper dosage and timing. Sodium citrate (0.5 g/kg BM) may enhance anaerobic performance but requires careful timing (200–240 min pre-exercise) to minimize gastrointestinal discomfort. The impact of sodium phosphate on aerobic performance varies among individuals, with responders particularly benefiting from supplementation, especially under hypoxic conditions. Carnitine supplementation appears most effective for high-intensity activities when taken chronically (2–2.72 g/day for 9–24 weeks) or acutely (3–4 g, 60–90 min pre-exercise).
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