Sodium Bicarbonate
60-90 minutes before exercise
Sodium bicarbonate, commonly known as baking soda, is an alkaline compound that has been used for decades as an ergogenic aid in sports performance. It works by increasing the blood's buffering capacity, allowing athletes to sustain higher intensities of exercise for longer periods. It is one of the most well-researched performance supplements, particularly for short-duration, high-intensity activities.
Research Evidence
Potential additive benefit when combined with beta-alanine for buffering capacity
ModerateMay improve swimming and rowing time-trial performance
ModerateMay reduce perceived exertion during high-intensity intervals
LimitedDelays onset of muscular fatigue during anaerobic efforts
StrongImproves performance in high-intensity exercise lasting 1–7 minutes
StrongEnhances repeated sprint ability with short recovery periods
StrongExpert Evidence
3 references from 2 experts
2024
2022
Safety & Cautions
Side Effects
- Nausea
- Bloating and gas
- Stomach cramping
- Diarrhea
- Excessive sodium intake
Gastrointestinal discomfort is the most common issue and can be performance-limiting in some individuals. Those on sodium-restricted diets, with kidney disease, or taking medications that interact with acid-base balance should consult a physician before use.
Pairs Well With