Sodium bicarbonate
Baking soda / bicarb loading · Performance
Baking soda as a buffer for hard 1-10 minute efforts; effective and famously hard on the stomach.
What the evidence says
Consistent small improvements in repeated sprints and middle-distance efforts across many trials.
What studies used
Trials commonly use 0.2-0.3 g per kg bodyweight 60-180 minutes before exercise, often split or in enteric capsules.. 1-3 hours before high-intensity work..
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Gut distress is the main failure mode; test in training first
- Sodium load on blood pressure
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