Sodium Bicarbonate (Baking Soda)
Applicable sports: Short duration, relying primarily on non-oxidative metabolism (e.g. sprints)
Level of evidence: Strong
Does it work?
Sodium bicarbonate supplementation before exercise has been found to improve short-term (~60 s) sprint performance by about 2%, with benefits decreasing as exercise duration approaches 10 minutes.
Actionable advice:
The NaHCO3 dosing protocol that has received the most support in the literature is acute consumption of ~0.2-0.4 g/kg body mass. Peak [HCO3-] levels occur anywhere from 60-150 minutes after ingestion, highlighting the individual variation common in responses to most supplements.
The most commonly reported issue with sodium bicarbonate supplementation is gastrointestinal problems, including bloating, nausea, and diarrhea – it’s essentially the same chemical reaction as your classic second-grade science experiment, the baking-soda and vinegar volcanic eruption. Since most athletes don’t want to deal with that mess happening in their stomach, several solutions have been proposed to minimize occurrence of these symptoms:
- Take NaHCO3 with a carbohydrate-rich meal 2-2.5 hours before exercise onset
- Split a larger dose into 3-4 smaller doses within a 30-60 minute window
- Loading protocol with 3-4 doses per day, 2-4 days before competition
Want to know more?
One of the metabolic conditions associated with muscle fatigue is the buildup of H+ ions, which marks a shift toward acidity inside the cells. This interferes with a muscle’s ability to contract, functioning of the immediate energy system, and certain enzymes involved in non-oxidative metabolism.
Sodium bicarbonate can’t penetrate the membrane surrounding the muscle fiber, but it does increase the pH (decreases the acidity) and increases [HCO3-] outside of the muscle cells, which draws more H+ and lactate out of working muscle cells during high-intensity activity. Sodium bicarbonate supplementation ideally increases your body’s ability to process the H+ that comes from short sprints; this allows you to perform at a higher level because H+ buildup is delayed and the negative effects do not set in as quickly.
References:
Burke LM. (2013). Practical considerations for bicarbonate loading and sports performance. Nestle Nutrition Institute Workshop series.
https://www.ncbi.nlm.nih.gov/pubmed/23765347
Carr AJ. (2011). Effects of Acute Alkalosis and Acidosis on Performance. Sports Medicine.
https://link.springer.com/article/10.2165%2F11591440-000000000-00000
Carr AJ. (2011). Effect of Sodium Bicarbonate on [HCO3–], pH, and Gastrointestinal Symptoms. International Journal of Sport Nutrition and Exercise Medicine.
https://journals.humankinetics.com/doi/pdf/10.1123/ijsnem.21.3.189
Fabiato A. (1978). Effects of pH on the myofilaments and the sarcoplasmic reticulum of skinned cells from cardiace and skeletal muscles. Journal of Physiology.
https://www.ncbi.nlm.nih.gov/pubmed/25957?dopt=Abstract
Krustrup P. (2015). Sodium bicarbonate intake improves high-intensity intermittent exercise performance in trained young men. Journal of the International Society of Sports Nutrition.
https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0087-6
Peeling P. (2018). Evidence-Based Supplements for the Enhancement of Athletic Performance. International Journal of Sport Nutrition and Exercise Metabolism.
https://journals.humankinetics.com/doi/full/10.1123/ijsnem.2017-0343
Sahlin K. (1975). Creatine kinase equilibrium and lactate content compared with muscle pH in tissue samples obtained after isometric exercise. The Biochemical Journal.
https://www.ncbi.nlm.nih.gov/pubmed/4060?dopt=Abstract
Siegler JC. (2016). Mechanistic Insights into the Efficacy of Sodium Bicarbonate Supplementation to Improve Athletic Performance. Sports Medicine – Open.
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-016-0065-9
Sutton JR. (1981). Effect of PH on muscle glycolysis during exercise. Clinical Science (London).
