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Sodium Bicarbonate (Baking Soda)
Proven ergogenic aid that buffers lactic acid, extending high-intensity exercise capacity by 1-3%.
What the evidence says
Sodium Bicarbonate appears to help in 5 of 6 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2009–2026 with a typical study size of 149 participants.
Based on 23 studies · 9 meta-analyses · 6 RCTs · 7,133 total participants
Confidence
HighWhat the studies found
By outcome
Sodium Bicarbonate has an evidence score of 8/10 — strong evidence based on 23 indexed studies, including 22 meta-analyses. Proven ergogenic aid that buffers lactic acid, extending high-intensity exercise capacity by 1-3%.
The commonly studied dose of Sodium Bicarbonate is 0.2-0.3g per kg bodyweight (14-21g for 70kg person). Research points to an estimated optimal dose around 0.3g/kg, with a minimum effective dose near 0.2g/kg. Individual response varies — start low and adjust.
Timing is flexible for Sodium Bicarbonate — consistent daily use matters more than the time of day. Sodium bicarbonate (baking soda) acts as an extracellular buffer, increasing blood bicarbonate and pH to delay the onset of metabolic acidosis during high-intensity exercise.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Sodium bicarbonate (baking soda) is a well-researched ergogenic aid that buffers metabolic acid produced during high-intensity exercise. By maintaining blood pH, it delays fatigue and extends performance in efforts lasting 1-10 minutes. Used by competitive athletes in rowing, swimming, sprinting, and combat sports. One of the few legal performance enhancers with solid evidence.
Neutralizes lactic acid accumulation
How Sodium Bicarbonate works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
0.2-0.3g per kg bodyweight (14-21g for 70kg person)
Loading: Serial loading: 0.1-0.2g/kg divided over 3-5 doses throughout the day before competition reduces GI issues
Take with food
| Form | Type |
|---|---|
| 💊Pharmaceutical-grade sodium bicarbonate powder or capsules | Recommended |
| 💊Food-grade baking soda | Alternative |
| 💊Effervescent tablets | Alternative |
Capsules may reduce taste issues. Some athletes use enteric-coated to reduce GI side effects.
Minimum: 0 days
Optimal: 0 days
Cycling: Not required
Note: Take with carbohydrate-rich meal/snack. Splitting dose reduces GI distress. Peak buffering at 60-90 min.
Based on meta-analyses showing performance improvements in combat sports and cycling. GI distress is dose-limiting factor. Effects primarily observed in events lasting 1-7 minutes. Individual variation in tolerance is high.
Extended high-intensity capacity
More reps or longer time at high intensity
Trial in training before competition to assess tolerance
Contains significant sodium — use cautiously
Alkalinizes urine, affecting drug excretion
Tip: Split doses; take with food; use serial loading protocol
Tip: Ensure adequate hydration
Sodium Bicarbonate is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are GI distress (nausea, bloating, diarrhea), cramping. Use caution if any of these apply to you: Heart failure; Hypertension (sodium load); Kidney disease.
Citrulline Malate
Likely helpsCombines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
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