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    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
    Moderate
    May improve swimming and rowing time-trial performance
    Moderate
    May reduce perceived exertion during high-intensity intervals
    Limited
    Delays onset of muscular fatigue during anaerobic efforts
    Strong
    Improves performance in high-intensity exercise lasting 1–7 minutes
    Strong
    Enhances repeated sprint ability with short recovery periods
    Strong
    Source: Examine.com

    Expert Evidence

    3 references from 2 experts

    “We know very effectively that sodium bicarbonate and other forms of supplementation that reduce acid buildup in tissue are quite effective.”

    How Lactate & Metabolism Influence Performance | Perform with Dr. Andy Galpin

    1:05:43
    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
    Beta-AlanineCreatineCaffeine