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The last set of squats, the last few repetitions, and you feel the strength escaping your legs. The burning in your muscles is getting stronger, and you know you cannot handle another rep. It is at this very moment that it is decided whether you will finish the set, or whether you will run out of breath in the final round of a competition. And this is where baking soda, one of the most unexpected helpers in sports nutrition, comes into play.
What you know from the kitchen as white baking powder is, according to the International Olympic Committee, among the supplements with a proven ergogenic effect. It costs very little and has nearly a hundred years of scientific research behind it. In this article, we will discuss exactly how it works, when it is most effective, and how to dose it correctly.
Quick Summary: Baking Soda as an Effective Ergogen
- What is baking soda: Sodium bicarbonate (NaHCO3) is an extracellular buffer that raises blood pH and helps the body remove acidic hydrogen ions from working muscles more quickly.
- When it works: During intense performance lasting 30 seconds to 12 minutes, such as strength sets to failure, sprints, swimming, rowing, combat sports, CrossFit, and repeated sprints in team sports.
- Optimal dose: 0.3 g/kg of body weight (for a 70 kg athlete, this represents 21 g, or roughly four level teaspoons).
- When to take it: 60–180 minutes before performance, always with a meal rich in carbohydrates and washed down with 400–500 ml of water.
- Main risk: Digestive issues, which can be significantly reduced by a proper intake protocol (gradual dosing, meal with carbohydrates, longer interval before performance).
What is baking soda and how does it act as a supplement in sports nutrition?
Baking soda (sodium bicarbonate, NaHCO₃) is an alkaline salt that serves as a so-called buffer during intense sports performance and helps absorb the acid accumulating in the muscles. Thanks to this, the muscles do not become acidic as quickly, and you are able to exert them for longer. It may surprise you that this is the same substance used as a leavening agent in baking or as a remedy for heartburn.
In sports nutrition, it is among the best-researched ergogenic aids—substances that demonstrably improve sports performance. The mechanism of its action is surprisingly simple. After dissolving in water, it breaks down into a sodium cation (Na+) and a bicarbonate anion (HCO3-), which regulates the balance between acidity and alkalinity (an important buffering system), allowing for more intense training. The body also produces HCO3- naturally, but supplementation with baking soda before training significantly increases this buffering capacity. It thus contributes to an increase in metabolic alkalosis. [4]
Note: Baking soda is not the same as baking powder
These two products are often confused in the kitchen, but they are chemically different. Baking soda is pure sodium bicarbonate (100% NaHCO₃), while baking powder contains only approximately 30% NaHCO₃ mixed with acids (most often tartrate or phosphate) and starch. Because of this composition, baking powder does not have the same ergogenic effect and, moreover, contains ingredients that have no place in sports nutrition.
Classification of baking soda by professional societies
Baking soda is classified by the two most significant international authorities in sports nutrition—the International Olympic Committee (IOC) and the International Society of Sports Nutrition (ISSN)—among supplements with a scientifically confirmed ergogenic effect.
- The International Olympic Committee includes baking soda among supplements with a possible impact on sports performance, along with creatine, caffeine, nitrates, and conditionally beta-alanine. [8]
- The International Society of Sports Nutrition published a position stand in 2021 dedicated exclusively to baking soda, in which it summarises more than 100 clinical studies and defines the optimal dosage, timing, and sports where it brings the greatest benefit. [4]
How does baking soda work in the body?
Baking soda works as a buffer that increases the alkalinity of the blood. Thanks to this, the body can more quickly remove acid (specifically hydrogen ions) from working muscles and delay the moment when fatigue sets in. To understand the entire mechanism, we will first clarify exactly what happens in the muscles during intense performance. Subsequently, we will discuss how baking soda intervenes in this process. [4]
Why do muscles burn during intense performance?
The burning of muscles during a demanding set or sprint is caused by the accumulation of hydrogen ions (H⁺), which are formed during the rapid processing of glucose without the presence of oxygen, so-called anaerobic glycolysis. This process is triggered when the muscles do not have a sufficiently fast supply of oxygen but still need to supply energy quickly. Along with energy, hydrogen ions are also produced, which, however, lower the pH in the muscles and create an acidic environment. It is this environment that blocks key enzymes and limits the muscle’s ability to continue functioning correctly. [4,7]
Do muscles burn because of lactate?
Lactate does not actually cause the burning of muscles during demanding performance. This is one of the longest-persisting myths in sports physiology. Lactate is indeed produced during intense performance, but it actually helps the muscles. It removes hydrogen ions from them, and the body can reuse it as a source of energy. [4]
The myth originated as early as the 1920s when scientists assumed that lactate and hydrogen ions formed a single compound (lactic acid). Today we know that these are two separate substances, and muscle burning is caused by only one of them, namely hydrogen ions.
How does baking soda help the body get rid of acidic hydrogen ions?
After taking baking soda, its active component, bicarbonate (HCO₃⁻), is absorbed into the blood and increases its alkalinity. Thanks to the greater difference between the acidic environment in the muscles and the alkaline blood, the body can pump hydrogen ions out of the muscles more quickly. [4]
However, bicarbonate itself does not pass freely into the muscle cell but acts exclusively in the blood and interstitial fluid. According to a study by scientists from Spain, the transport of hydrogen ions from the muscle out into the blood is ensured by specialised transporter proteins in the muscle cell wall. These work all the more efficiently the greater the pH difference between the internal environment of the muscle and the blood. Baking soda artificially increases this difference and thereby supports the performance of the entire transport system. [1,6]
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For which sports and types of training does baking soda work?
According to the ISSN, baking soda improves performance, especially during intense activities lasting approximately 30 seconds to 12 minutes. During these, anaerobic glycolysis predominates, and hydrogen ions accumulate in large quantities in the muscles. These are sports where the muscles start to burn after a while, for example, at the end of demanding sets, the final rounds of combat sports, or during a final sprint. This includes a number of activities, from strength training and sprints to combat sports or CrossFit. [4]
Effect of baking soda in specific sports
| Sport/type of load | Typical duration | Improvement |
|---|---|---|
| Strength training (sets to failure) | 30 s – 3 min per set | Higher number of repetitions in a set, especially in repeated sets with a short break (the effect intensifies from the second set) |
| Middle-distance running (400–1,500 m) | 45 s – 4 min | Slight reduction in race time (the exact percentage depends on the study and the athlete’s level) |
| Cycling (high intensity) | 4–10 min | Reduced time and higher average power output |
| Swimming (100–400 m) | 2–4.5 min | Time reduction of ~1.3% |
| Rowing (2,000 m) | ~7 min | Time improvement of ~1.4% |
| Combat sports (judo, boxing, taekwondo, karate, wrestling) | Repeated intense intervals | Higher number of successful techniques and better endurance in repeated rounds |
| CrossFit WOD* | ~15–20 min protocol* | Improvement in overall performance by ~6.1% after 10 days of progressive supplementation |
| Team sports (repeated sprints) | Repeated segments at maximum intensity | Higher average and peak power in repeated sprints (Wingate test) |
[2,3,4]
*Although CrossFit WODs appear to be longer than 12 minutes, they are a series of shorter intense intervals in which anaerobic glycolysis is repeatedly triggered. This is precisely why the buffering effect of baking soda works for them just as it does for classic 30 s – 12 min performances.
In which sports does baking soda not work?
Baking soda has no measurable ergogenic effect during activities shorter than 30 seconds or during long endurance performances over 12 minutes at a steady moderate pace. The reason is simple: in these types of activities, not enough hydrogen ions accumulate in the muscles, so the buffering effect has nowhere to intervene. [4]
- During very short maximal performances (up to 30 seconds), such as one repetition with maximum weight (1RM test) or a 100-meter sprint, the body draws energy predominantly from sources other than the rapid burning of glucose. [4]
- At the opposite end of the spectrum are long endurance performances at a steady moderate pace, such as a classic marathon or a long cycling stage. During these, the body has enough time to work with oxygen, so the production of hydrogen ions is low and the pH of the blood and muscles stays within normal limits. Baking soda thus does not help with endurance running or other long-lasting aerobic activities.
What are the side effects of baking soda and how to avoid them?
The most common side effects of baking soda are digestive issues such as bloating, belching, nausea, and abdominal pain. At higher doses, diarrhoea may also occur. The severity and frequency of these problems vary significantly between individuals. Some trainees tolerate even higher doses without problems, while others feel discomfort even at lower amounts. [4]
Why do digestive issues occur?
The main cause is the reaction of baking soda with stomach acid, which produces carbon dioxide (CO₂). This gas creates pressure in the stomach, which we perceive as unpleasant bloating and results in belching. At higher doses, CO₂ can also irritate the mucous membrane and induce nausea. The problems typically appear within 30–60 minutes after ingestion and mostly subside on their own within 1–2 hours.
The problem is that this very time window can overlap with training. The good news is that the risk and severity of these issues can be significantly reduced with the correct dose, timing, and accompanying meal.
How to take baking soda before training?
What is the optimal dose of baking soda?
For most athletes, according to the ISSN, 0.3 grams of baking soda per kilogram of body weight, taken 60–180 minutes before performance, always with a meal rich in carbohydrates, works best. For a 70-kilogram athlete, this means 21 g, which corresponds to approximately four level teaspoons (1 teaspoon ≈ 5 g). The only criterion for dosing is body weight; there is no difference in dosing for men and women. [4]
- For the first few uses, you can try a lower dose of 0.2 g/kg of body weight to gradually get used to it and reduce the risk of digestive issues.
- Doses higher than 0.3 g/kg do not bring better performance; they only significantly increase the risk of digestive issues, so it makes no sense to take them. [4]
| Weight | Dose for first use (0.2 g/kg) | Optimal dose (0.3 g/kg) |
|---|---|---|
| 50 kg | 10 g | 15 g |
| 60 kg | 12 g | 18 g |
| 70 kg | 14 g | 21 g |
| 80 kg | 16 g | 24 g |
| 90 kg | 18 g | 27 g |
| 100 kg | 20 g | 30 g |
When to take baking soda?
Correct timing depends on how well you tolerate baking soda and whether it causes you digestive problems or not.
- Shorter interval (60–90 minutes before training): Faster onset of effect, but higher risk of digestive issues. This procedure is suitable for those who tolerate soda well.
- Longer interval (150–180 minutes before training): Slower onset of effect, but causes significantly less bloating and stomach discomfort. The ISSN recommends this procedure for most trainees. [4]
How to take baking soda?
Take a dose of 0.3 g/kg of body weight of baking soda mixed in a shaker in 400–500 ml of lukewarm water along with a meal rich in carbohydrates. For precise dosing, use a kitchen scale with a precision of a tenth of a gram, because measuring with a teaspoon is only approximate, as one level teaspoon has about 5 g. Never pour baking soda into your mouth dry or mix it with a minimal amount of liquid.
How to find your ideal intake protocol?
The optimal dose and timing are individual. The International Society of Sports Nutrition recommends adjusting them according to how your body tolerates baking soda. Here is a model procedure for how you can test tolerance.
| What you are testing | How to start | What to focus on |
|---|---|---|
| Tolerance | Lower dose (0.2 g/kg) with a longer interval (150 min before training) | Whether the soda causes you digestive issues |
| Optimal dose | Increase to 0.3 g/kg, keep the timing the same (150 min before training) | Whether performance has visibly improved compared to the first test |
| Optimal timing | At 0.3 g/kg, try shortening the interval to 90 min | Whether you can handle a shorter onset time without significant stomach discomfort |
After these three tests, you will know whether a more comfortable longer interval (150 min) or a more flexible shorter one (90 min) suits you better. You can then transfer the chosen combination into your training practice.
Does a multi-day protocol also work?
Yes, an alternative to a single dose before performance is a multi-day (loading) protocol, in which you take smaller doses 3 to 7 days before an important performance. This gives the body enough time to gradually increase its buffering capacity, and on the day of the competition, the risk of sudden digestive discomfort is eliminated.
Who is this approach suitable for?
- athletes with a sensitive stomach who have difficulty tolerating a single higher dose
- multi-day tournaments and competitions (combat sports, swimming meets, multi-day cycling stages)
- important races before which you do not want to risk digestive problems
Practical procedure
- The total daily dose is 0.4–0.5 g/kg of body weight
- Divide it into 3 smaller portions during the day (breakfast, lunch, dinner), typically 0.1–0.2 g/kg per meal
- Duration: 3 to 7 days before performance.
- Example for a 70-kilogram athlete: 3 × 9 g daily for 4 days before the competition.
How to avoid digestive issues when taking baking soda?
- Start with a lower dose—for the first few uses, try 0.2 g/kg of body weight instead of the full dose of 0.3 g/kg. After verifying tolerance, you can gradually increase the dose.
- Take the soda a longer time before performance — an interval of 150–180 minutes significantly reduces the occurrence of bloating and stomach discomfort compared to 60–90 minutes before training.
- Always take it with a meal rich in carbohydrates—a combination with a meal containing 1–1.5 g of carbohydrates per kilogram of body weight slows absorption and mitigates the reaction in the stomach. For example, oatmeal with fruit or rice with chicken is suitable.
- Divide the dose into multiple portions—instead of drinking the entire dose at once, divide it into two to three smaller portions over 30–60 minutes.
- Wash down with a sufficient amount of water—always 400–500 ml of lukewarm water. Never pour baking soda into your mouth dry or mix it with a minimal amount of liquid.
- Avoid hot and carbonated drinks—hot water unnecessarily releases carbon dioxide even before drinking, and carbonated drinks multiply this effect.
- Always test the protocol during training—never use baking soda for the first time before an important race. Individual tolerance varies significantly and needs to be known in advance.
Is baking soda safe?
For healthy adults, baking soda in recommended doses (0.2–0.5 g/kg) is safe even with regular use. The main safety risk to be aware of, however, is the high sodium content in a single dose. This is precisely why caution is needed in some health situations, or it should be avoided entirely. [4]
How much sodium does one dose contain?
One optimal dose of 0.3 g/kg for a 70-kilogram athlete (21 g) contains approximately 5,730 mg of sodium. This corresponds to nearly three times the maximum recommended daily dose for sodium (2,000 mg) according to the World Health Organisation (WHO). In practice, a dose of 21 g represents the equivalent of approximately 14 g of table salt. [11]
Therefore, on the day you take baking soda, it is advisable to significantly limit the salting of other meals. Otherwise, you will easily exceed the recommended daily sodium intake several times over. For the body of a healthy person, a one-time higher sodium load is usually without consequences because the kidneys will excrete the excess sodium within 24 hours. However, with repeated long-term use of baking soda, more precise control over total daily salt intake is necessary. Regular excess sodium in the diet increases blood pressure in the long term and strains the heart and kidneys. Although the body has the ability to excrete the excess, repeated overloading can manifest over time as permanently increased pressure.
Who is baking soda not recommended for?
Precisely because of the high sodium content, do not take baking soda without consulting a doctor if you have any of the following health problems. Sodium loading can worsen their course or interact with treatment.
- high blood pressure and other cardiovascular diseases
- chronic kidney disease (CKD) and a predisposition to kidney stones
- heart failure and conditions associated with fluid retention
- treatment with diuretics or other medications affecting electrolyte balance
- pregnancy and breastfeeding
- stomach ulcer disease or other active digestive diseases [9]
Is baking soda banned in sports?
No, baking soda is not on the list of prohibited substances of the World Anti-Doping Agency (WADA), and its use is legal even in competitions. It belongs among permitted ergogenic aids. [12]
Can baking soda be combined with other supplements?
Yes, you can combine baking soda with other supplements for an even better effect. The best-documented additive effect has been proven in its combination with beta-alanine and creatine. There is also talk of a combination with caffeine. [4]
1. Beta-alanine
The combination of baking soda with beta-alanine brings a stronger effect on performance because both supplements act as buffers, but in different places in the body. Baking soda works extracellularly (in the blood), while beta-alanine increases the level of carnosine directly in the muscle cell, where it dampens hydrogen ions right at their source.
When combined, the body receives a buffer at both levels at once, which brings a stronger effect than separate use. A study with judokas and jiu-jitsu fighters confirmed that the combination of both supplements brought a clear additive ergogenic effect, especially during repeated intense intervals. [10]
You can read more information about the effects and use of beta-alanine in the article Beta-alanine will improve sports performance. How to take it and avoid tingling?
2. Creatine
A combination of baking soda with creatine can bring better performance than taking each of them separately. Research has confirmed that both supplements act simultaneously; they just address different causes of muscle fatigue. Creatine replenishes the stores of phosphocreatine in the muscle, which is the main source of rapid energy during short and intense performances.
Baking soda, in turn, buffers the hydrogen ions produced during the same activity. Together, they ensure more available energy and, at the same time, less accumulation of acidic hydrogen ions. [4]
You can read about the effects and types of creatine in the article Creatine is not just for muscles and strength. What influence does it have on the brain, immunity, and overall health
3. Caffeine
The combination of baking soda with caffeine is common in sports practice, but research results are mixed. Some studies show an additive effect; others do not. The reason is that caffeine and soda act through completely different mechanisms. Caffeine stimulates the central nervous system, reduces perceived exertion, and improves concentration, while baking soda only buffers the acidic environment in the muscles.
With correct timing, they can act simultaneously, but they should peak at different times. To achieve the desired effect, it is advisable to time them correctly.
How to combine baking soda with caffeine?
- Take baking soda 2–3 hours before performance. Bicarbonate is absorbed slowly and peaks in the blood between the 60th and 180th minute.
- According to the ISSN, take caffeine approximately 60 minutes before activity (the commonly recommended dose is 200 mg). [5]
In this way, both supplements reach their maximum effect during the main part of the performance. When combining them, it is also necessary to consider that both caffeine and baking soda independently temporarily increase blood pressure, so their combination is not recommended for hypertension and cardiovascular diseases.
You can read about taking caffeine before exercise and its effects in the article Caffeine Before Training: Function, Benefits, Risks, and Dosage
| Combination | Mechanism of action | Research conclusions |
|---|---|---|
| Beta-alanine + baking soda | Both substances act as buffers, but in different places in the body | Better performance than with separate use |
| Creatine + baking soda | Creatine supplies muscles with rapid energy; soda buffers hydrogen ions | Better performance than with separate use |
| Caffeine + baking soda | Caffeine stimulates the nervous system; soda buffers the acidic environment | Ambiguous study results; correct timing is important |
Frequently Asked Questions (FAQ)
In the short term, yes, typically by 0.5–1 kg on the day of use, but this is water retention caused by high sodium intake, not fat or muscle mass. The water is usually excreted by the kidneys within 24–48 hours, and weight returns to normal. With regular long-term use, however, it is necessary to pay attention to total daily sodium intake.
During intense training, yes, but before light cardio activity or recovery training, it makes no sense to take it. Baking soda works during performances lasting 30 seconds to 12 minutes in the anaerobic glycolysis zone.
A portion of athletes belong to so-called “non-responders.” Soda will not improve their performance even with the correct protocol. The reasons are not fully explained, but individual buffering capacity, absorption speed, and also gender differences play a role. If you do not feel any benefit after 3–5 carefully set tests, you are probably a non-responder, and it makes no sense to continue. In such a case, reach for other ergogenic aids such as creatine or beta-alanine.
After taking the optimal dose (0.3 g/kg), baking soda reaches its peak effect between the 60th and 180th minute and acts ergogenically in the blood for approximately 3 hours after the peak. This means you have a relatively wide time window for performance. After this period, the kidneys gradually excrete the excess bicarbonate from the blood, and everything returns to normal. You therefore do not have to worry about the effect disappearing in the middle of a longer performance; the window is wide enough to cover even more demanding training.
Yes, baking soda improves performance in both men and women. The optimal dose of 0.3 g/kg of body weight remains the same. Women may have slightly different absorption kinetics, and some studies suggest subtle differences in response, but the basic principle of dosing and timing applies to both genders equally.
It is not ideal; it is best to dissolve it in pure lukewarm water. The reaction of sodium bicarbonate with acidic components of drinks (juices, vitamin C) releases carbon dioxide and forms foam, which worsens the taste and stomach tolerance. Moreover, a protein shake is more suitable after training, so you do not need to mix it with baking soda before performance.
No, taking it on an empty stomach significantly increases the risk of digestive issues. Baking soda without an accompanying meal reacts directly with stomach acid and forms a large amount of carbon dioxide, which causes severe bloating and nausea. Always take it with a meal rich in carbohydrates, which will slow absorption and mitigate the reaction in the stomach.
Yes, both swimming and cycling are among the sports with a proven effect of baking soda. In swimming, it is mainly middle distances (100–400 meters); in cycling, it is high-intensity time trials lasting 4–10 minutes—performances that fall into the anaerobic-glycolytic zone where baking soda works best. The key to success is correct timing (90–180 minutes before the start) and testing the protocol during training before a race.
No, baking soda (sodium bicarbonate) is not on the list of prohibited substances of the World Anti-Doping Agency (WADA), and its use is permitted in competitions. It belongs among legal ergogenic aids recognised even by the International Olympic Committee (IOC). Nevertheless, always check the current WADA list for international competitions, as rules can change.
Yes, chemically, common food-grade baking soda is identical to the “sports” form. In both cases, it is pure sodium bicarbonate (NaHCO₃). The primary difference between products does not lie in the active ingredient, but rather in the form of administration and the price. Consequently, high-quality food-grade baking soda, costing only a few cents per package, is sufficient for both recreational and competitive athletes. It is crucial to select pure NaHCO₃ without additives and not to confuse it with baking powder, which contains only ~30% sodium bicarbonate.
What should you take away from this?
Baking soda is one of the least expensive and, at the same time, most thoroughly researched ergogenic aids. It costs only a few cents, yet when used correctly, it can delay the moment when muscles fail—during strength sets, sprints, or combat sports lasting between 30 seconds and 12 minutes.
If you wish to try it, follow a proven protocol: 0.3 g/kg of body weight, 60–180 minutes before performance, with a carbohydrate-rich meal and sufficient water. It is advisable to start with a smaller dose during training, monitor how your body reacts to it, and gradually find the combination that suits you best.
[1] CALVO, J.L. et al. Effect of sodium bicarbonate contribution on energy metabolism during exercise: a systematic review and meta-analysis. – https://pmc.ncbi.nlm.nih.gov/articles/PMC7863495/
[2] DURKALEC-MICHALSKI, K. et al. The effect of chronic progressive-dose sodium bicarbonate ingestion on CrossFit-like performance: A double-blind, randomized cross-over trial. – https://pmc.ncbi.nlm.nih.gov/articles/PMC5957406/
[3] DURKALEC-MICHALSKI, K. et al. The influence of progressive-chronic and acute sodium bicarbonate supplementation on anaerobic power and specific performance in team sports: a randomized, double-blind, placebo-controlled crossover study. – https://pubmed.ncbi.nlm.nih.gov/32489393/
[4] GRGIC, J. et al. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. – https://link.springer.com/article/10.1186/s12970-021-00458-w
[5] GUEST, N.S. et al. International society of sports nutrition position stand: caffeine and exercise performance. – https://pmc.ncbi.nlm.nih.gov/articles/PMC7777221/
[6] CHYCKI, J. et al. Bicarbonate supplementation via lactate efflux improves anaerobic and cognitive performance in elite combat sport athletes. – https://pmc.ncbi.nlm.nih.gov/articles/PMC8670805/
[7] LANCHA JUNIOR, A.H. et al. Nutritional Strategies to Modulate Intracellular and Extracellular Buffering Capacity During High-Intensity Exercise. – https://pmc.ncbi.nlm.nih.gov/articles/PMC4672007/
[8] MAUGHAN, R.J. et al. IOC consensus statement: dietary supplements and the high-performance athlete. – https://bjsm.bmj.com/content/52/7/439
[9] SENEWIRATNE, N.L. et al. Sodium Bicarbonate. – http://www.ncbi.nlm.nih.gov/books/NBK559139/
[10] TOBIAS, G. et al. Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance. – https://pmc.ncbi.nlm.nih.gov/articles/PMC3714561/
[11] Sodium reduction. – https://www.who.int/news-room/fact-sheets/detail/sodium-reduction
[12] The Prohibited List. – https://www.wada-ama.org/en/prohibited-list