Supplement
Sodium Bicarbonate
SaveSodium bicarbonate (baking soda) is an alkaline compound used as an ergogenic aid to buffer lactic acid during high-intensity exercise.
Quick verdict
Well-supported as a performance buffer for high-intensity exercise lasting 1–7 minutes. GI side effects are the main limitation.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Meta-analyses confirm a small but significant improvement in high-intensity exercise performance (1–3% improvement). Most effective for repeated sprints and efforts lasting 1–7 minutes. Also used medically as an antacid.
Benefits
- Buffers exercise-induced metabolic acidosis
- Improves high-intensity exercise capacity
- Well-studied ergogenic aid
Dosage notes
0.2–0.3 g/kg body weight taken 60–150 minutes before exercise. Serial loading (0.1 g/kg for 3 days) is an alternative.
Side effects
- GI distress (bloating, nausea, diarrhea)
- Significant sodium load
- Vomiting at high acute doses
Who should be cautious
High sodium load. Contraindicated in hypertension, heart failure, and kidney disease. Can cause severe GI distress.
What this page cannot tell you
GI side effects limit practical use. Serial loading protocols and enteric-coated capsules may improve tolerability.
Leaderboard scores
- Muscle45
- Energy40
- Recovery30
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