Sodium Bicarbonate: The Cheap Ergogenic Aid That Actually Works

If you're looking for a legal performance enhancer that costs pennies per serving, sodium bicarbonate—good old baking soda—might be the most underrated tool in your supplement stack. While the fitness industry obsesses over creatine, beta-alanine, and caffeine, the research on sodium bicarbonate (NaHCO3) is remarkably consistent: it works, and it works well for the type of training most lifters actually do.

How It Works: The Buffering Story

During high-intensity exercise, your muscles produce hydrogen ions (H+) as a byproduct of anaerobic metabolism. These ions lower the pH inside your muscle cells, creating that characteristic "burn" and eventually causing fatigue. Your body buffers these ions naturally, but there's a limit.

Sodium bicarbonate increases the alkalinity of your blood, essentially giving your buffering system a boost [PubMed, 2021](https://pubmed.ncbi.nlm.nih.gov/34794476/). This allows you to sustain high-intensity efforts longer before acidosis forces you to slow down.

The International Society of Sports Nutrition position stand confirms that sodium bicarbonate "acutely enhances peak anaerobic power, anaerobic capacity, performance in endurance events lasting ~45 seconds to 8 minutes, and muscle endurance" [PMC, 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC8427947/).

For hypertrophy training, this is relevant because most hypertrophy sets—particularly in the 6-12 rep range—fall squarely in this duration window.

The Evidence: What Works and For How Long

A 2021 umbrella review analyzing multiple meta-analyses found that sodium bicarbonate supplementation provides meaningful improvements in:

• Anaerobic power output – Higher peak force production
• Anaerobic capacity – Total work done before exhaustion
• Exercise lasting 30 seconds to 12 minutes – The sweet spot for hypertrophy training
• Muscle endurance – More reps at a given load

The effect size is meaningful: most studies show performance improvements of 2-4% in time-to-exhaustion trials and 1-3% in power output. That's not massive, but it's consistent—and it's free of the side effects that come with some pharmaceutical alternatives [PMC, 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC8427947/).

There's also evidence that sodium bicarbonate may positively impact rate of force development (RFD)—how quickly you can produce force—because declining pH negatively affects muscle conduction velocity [PMC, 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC8427947/).

Dosing: Keep It Simple

The research consistently points to:

• Dose: 0.2–0.3 grams per kg of body weight
• Timing: 60–90 minutes before exercise
• Form: Powder dissolved in water

For a 80kg (176lb) lifter, that's roughly 16-24 grams—about 1-1.5 tablespoons of baking soda. Yes, it tastes terrible. We'll get to that.

Some protocols split the dose (half before, half during), but the evidence doesn't strongly support this over a single pre-workout dose.

The Side Effects: Let's Be Honest

Here's why more people don't use sodium bicarbonate: it causes gastrointestinal distress in a significant portion of users. We're talking bloating, cramping, and—you guessed it—diarrhea.

The solution isn't to avoid it entirely. It's to:

• Start low – Try 5-10 grams first to assess tolerance
• Acclimate – Your gut adapts over 1-2 weeks of regular use
• Time it right – 60-90 minutes gives time for absorption and gastric emptying
• Stay hydrated – Dehydration makes GI symptoms worse

Some athletes use enteric-coated capsules to bypass the stomach, though this slightly reduces absorption.

Who Should Use It?

Sodium bicarbonate is most effective for:

• High-intensity interval training – The 30-second to 8-minute range
• Hypertrophy training – Sets of 6-15 reps where you push hard
• Metcon / conditioning – Any workout where you're gasping for air
• Sport-specific athletes – Anyone whose sport involves repeated sprints or high-intensity bursts

It's less useful for:

• Pure strength work (< 5 reps) where neural factors dominate
• Endurance events (> 15 minutes) where cardiovascular limits matter more
• Beginners – Whose training intensity doesn't yet challenge the buffering system

Practical Application: How to Use It

• Weigh yourself – Calculate dose at 0.25g/kg (middle of the range)
• Test tolerance – Start with half your calculated dose
• Time it – Take 60-90 minutes before your workout
• Taste workaround – Mix with a small amount of water, chase with more water or a small amount of juice. Some people add a pinch of salt or use capsules.
• Track performance – Note rep counts, weights used, and how you feel

If you train hard and regularly hit that burning sensation in your muscles, sodium bicarbonate might help you squeeze out a few more reps. At roughly $0.10 per dose, it's one of the best cost-to-benefit ratios in sports supplementation.

The Bottom Line

Don't let the $2 price tag fool you—sodium bicarbonate is a legitimate, research-backed ergogenic aid. It's not magic, and the effect size won't transform your physique overnight. But if you're training with sufficient intensity to regularly challenge your anaerobic buffering system, it can provide that small but meaningful edge.

The real hack? It's been in your kitchen cabinet this whole time.