GLOSSARY

Extracellular Buffering describes buffering outside cells, including blood bicarbonate's contribution to acid-base regulation.

Sodium bicarbonate increases extracellular buffering availability and can benefit selected demanding exercise tasks. Individual timing and gastrointestinal tolerance are major practical constraints, and the sodium load matters. Nausea, abdominal discomfort or diarrhea can cancel a potential benefit. Bicarbonate is not simply an agent that removes all lactate, and lactate itself is not the sole cause of fatigue. Alternative buffering compounds and formulations need their own evidence; they should not be assumed interchangeable on the basis of a shared marketing category.

Beta-alanine is a precursor of carnosine, which contributes to intracellular hydrogen-ion buffering in muscle. Its purpose is to increase carnosine over repeated intake, rather than provide a necessary immediate pre-workout sensation. Benefits are task-dependent and should be distinguished between exercise-capacity tests and competition performance. Tingling after a dose is a known tolerability issue, not evidence that the product is working. Divided or sustained-release delivery can affect tolerability, while larger acute doses do not replace the cumulative loading process.

The dose refers to the amount of the relevant active ingredient, not necessarily the mass of powder or the number of scoops. A single dose, daily total and body-mass-relative dose describe different quantities. Larger amounts can increase adverse effects without improving performance. Loading, maintenance and acute timing are ingredient-specific strategies rather than universal rules. Check all products used together so that repeated ingredients do not create an unintended total intake.