Baking Soda and Training – Effect, Dose and Side Effects | Hardworkout Magazine

Key takeaways

- A single dose of 0.3 grams of sodium bicarbonate per kilogram of body weight is the recommended dose for a performance-enhancing effect, which equals 21 grams for a person weighing 70 kg.

- Sodium bicarbonate improves performance mainly in very intense efforts lasting from roughly 45 seconds to eight minutes, and in one meta-analysis 2000-metre rowing times were on average 1.4% faster.

- In strength training, sodium bicarbonate produced a small improvement in muscular endurance across 12 studies, while a meta-analysis of 11 studies found no effect on maximal strength.

- Lactate is not the cause of falling pH in muscle cells; lactate accumulation and rising hydrogen ion levels simply occur at the same time during intense exercise.

- Nausea, stomach pain, bloating and vomiting can occur even at the recommended dose, and doses of 0.4-0.5 g/kg increase the risk of side effects without adding performance benefit.

What is baking soda, and why is it called sodium bicarbonate in research?

Baking soda is probably best known as a leavening agent in baked goods. It has also been used as a performance-enhancing supplement in sports for several decades. In research, the term sodium bicarbonate, also called sodium hydrogen carbonate, is used, which is the chemical name for baking soda.

The supplement can affect how quickly pH decreases in muscle cells during very intense exercise. This can be significant for how long you can maintain high intensity.

In short about baking soda and exercise

Baking soda consists of sodium bicarbonate, which can affect the regulation of pH during very intense exercise.

Sodium bicarbonate increases the amount of bicarbonate in the blood and promotes the transport of hydrogen ions out of the muscle cells.

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Research shows the best effect when the intensity is very high and the effort lasts from about 45 seconds to eight minutes.

Better results have been found in 2000-meter rowing and certain tests with repeated high-intensity runs.

In strength training, sodium bicarbonate may allow you to perform more repetitions before the set must be completed.

No clear effect has been found on maximal strength or performance in repeated sprints.

A single dose of 0.3 grams per kilogram of body weight is considered the recommended dose and is usually taken 60-180 minutes before exercise.

Nausea, stomach pain, bloating, and vomiting may occur, and higher doses increase the risk of side effects.

How baking soda works during exercise

During very intense exercise, the amount of hydrogen ions in the muscle cells increases. If hydrogen ions are produced faster than they are removed, pH in the muscle cells decreases.

Lower pH is one of several factors that can reduce the muscles' ability to generate force. This was often previously explained by the fact that lactic acid accumulates in the muscles. However, lactate is not the reason why pH decreases.

Does lactic acid cause muscles to become acidic?

The amount of lactate increases during intense exercise. At the same time, the amount of hydrogen ions increases and pH decreases. Lactate and lower pH therefore occur simultaneously, without lactate being the cause of muscle cells becoming more acidic.

Bicarbonate is naturally present in the blood and helps regulate pH. Sodium bicarbonate is basic. When you take baking soda before exercise, the amount of bicarbonate in the blood increases.

This makes the difference in pH between the muscle cells and the blood greater. It promotes the transport of hydrogen ions out of the muscle cells.

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What does the research show?

Sodium bicarbonate can improve performance in certain forms of very intense exercise. The effect varies between different types of training.

In an article published in the Journal of the International Society of Sports Nutrition, researchers compiled the results from eight meta-analyses. All examined sodium bicarbonate and physical performance. The meta-analyses had moderate to high methodological quality. The quality of the documentation for the individual results varied from low to moderate.

Can baking soda help you row or run faster?

For endurance training, better performance was found at very high intensity.

The effort lasted from about 45 seconds to eight minutes. Better results were also found in 2000-meter rowing and the Yo-Yo test. The latter consists of repeated short runs with increasing speed and short breaks.

In one of the meta-analyses, the time for 2000-meter rowing was on average 1.4% better after intake of sodium bicarbonate.

A positive effect on anaerobic capacity was also found. However, no clear improvement was found in repeated sprints.

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Baking soda and strength training

The effect of sodium bicarbonate in strength training depends on whether the goal is to perform more repetitions or to lift as heavy as possible.

In the same review, a meta-analysis of 12 studies showed a small improvement in muscular endurance. Participants who received sodium bicarbonate managed more repetitions before they had to end the set.

Another meta-analysis of 11 studies examined maximal strength. Here, no effect of sodium bicarbonate was found compared to placebo.

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Dosage and possible side effects

For single doses, 0.3 grams of sodium bicarbonate per kilogram of body weight is considered the recommended dose for performance-enhancing effect.

For a person weighing 70 kg, this corresponds to 21 grams of baking soda. A dose of 0.2 g/kg may also be effective. Doses of 0.4-0.5 g/kg do not seem to provide a greater effect than 0.3 g/kg.

Sodium bicarbonate is also available as a dietary supplement, including as sodium hydrogen carbonate in [capsule form](https://hardworkout.no/Ultimate-Sodium-Bicarbonate). Choose a product intended for consumption, and not bicarbonate sold for cleaning or other purposes.

When should you take baking soda before training?

Baking soda is recommended to be taken 60-180 minutes before exercise. The amount of bicarbonate in the blood does not reach its highest level at the same time for everyone.

The recommended dose may still cause nausea, stomach pain, bloating, or vomiting in some individuals. Higher doses increase the risk of side effects without providing any clear greater effect on performance.

How can you reduce the risk of stomach problems?

Intake together with a carbohydrate-rich meal may, however, reduce the risk of stomach problems.


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