Sodium Bicarbonate (Baking Soda)
Cheap baking soda. Acutely buffers lactic acid build-up — proven ergogenic for high-intensity efforts of 1–10 minutes.
Strong evidence for 1–4% performance gains in high-intensity efforts lasting 1–10 minutes. Effects: acute (single dose).
Plain sodium bicarbonate (NaHCO3) — baking soda — is one of the most evidence-backed legal performance supplements. Pre-exercise dosing raises blood bicarbonate, buffering the hydrogen ions that drive muscle fatigue during high-intensity efforts (rowing, swimming intervals, 400–1500m running, high-rep weightlifting). Performance gains of 1–4% in efforts of 1–10 minutes. The catch: GI distress at higher doses is brutal. New 'serial loading' protocols (smaller doses split over days) and enteric-coated products mitigate this.
- Form
- Sodium bicarbonate (food-grade baking soda — same molecule). Enteric-coated sodium bicarbonate (Maurten Bicarb System) — much gentler GI.
- Dose
- 0.2–0.3 g per kg body weight, 60–90 min before exercise. Serial loading: smaller doses across days leading up to event.
- Timing
- 60–90 min pre-exercise (acute) or per serial-loading protocol.
- Schedule
- Acute / event-based. Not for chronic daily use (sodium load).
- Side effects
- Severe GI distress (cramps, urgent diarrhea, vomiting) — the historical limitation. Enteric coating largely solves this. High sodium load.
- Interactions
- Antacids — additive. Lithium — increases excretion. Stimulants — additive heart-rate effects.
- Contraindications
- Hypertension. Heart failure (sodium load). Kidney impairment. Sodium-restricted diets. Active peptic ulcer.
- Lab markers
- Sodium intake tracking if running often.
- Food sources
- Baking soda — the literal kitchen ingredient. Look for aluminium-free varieties.
Pairs with
Beta-alanine, creatine, caffeine (performance stack — different mechanisms).
within Minerals