Sodium Bicarbonate

What it is

Sodium bicarbonate (baking soda) is an alkalizing agent used as an ergogenic aid before high-intensity exercise. It works as an extracellular buffer, raising blood bicarbonate so hydrogen ions produced during intense effort can be cleared faster, delaying the drop in muscle pH that contributes to fatigue.

Benefits

It modestly improves performance in short, intense efforts lasting roughly 1-10 minutes, such as repeated sprints, rowing, and high-rep resistance work. The effective dose is about 0.2-0.3 g per kg of body weight, taken before exercise, with the benefit most consistent in efforts where acidosis is a limiting factor.

When to take it

Dosed by body weight (0.2-0.3 g/kg) and typically taken 60-180 minutes before exercise to peak blood bicarbonate; gradual or multi-day loading can improve tolerance.

Side effects

Gastrointestinal distress (nausea, bloating, cramping, diarrhea) is common at full doses; splitting the dose, taking it with a carbohydrate-rich meal, or using enteric or serial-loading protocols reduces this. The high sodium load is a caution for those on sodium-restricted diets or with hypertension.

Sources

• ISSN exercise and sport nutrition review update: research and recommendations
• Sodium bicarbonate supplementation and the female athlete (JISSN)

Products containing Sodium Bicarbonate

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