Performance
Sodium Bicarbonate
Also known as: Baking soda, NaHCO3
Baking soda as a buffer for high-intensity exercise. Can delay fatigue but often causes GI distress.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Primary uses
- High-intensity performance
- Buffering capacity
- Sprint performance
How it works
- Buffers blood pH
- Delays hydrogen ion accumulation
- Extends time to fatigue
Dosage
- Typical range
- 0.2-0.3 g/kg body weight
- Timing
- 60-90 min before event
- With food
- With small meal may help GI
- Duration
- Acute use only
- Special populations
- Sprint/high-intensity athletes
Forms
- Powder
- Capsules
Safety
Common side effects
- GI distress common
- Nausea
- Diarrhea
Contraindications
- Sodium restriction
- Kidney disease
Evidence notes
Effective but GI issues common
Grade B: Some human trials support key claims; further confirmation needed.
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.