Endurance
Sodium Bicarbonate
Also known as: Baking soda · Bicarb loading
One of the most effective legal ergogenics for high-intensity events lasting 1–7 minutes. Buffers blood acidity from lactic acid accumulation.
Effective Dose
0.2–0.3g / kg bodyweight
per clinical evidence
Evidence Level
Strong
Endurance
Mechanism
Extracellular pH buffering
primary action
Best For
Sprinting
Combat sports, High-intensity intervals
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Sodium Bicarbonate?
Sodium bicarbonate acts as an extracellular buffer, raising blood pH and increasing the gradient for H⁺ efflux from muscle cells. This is the 'alkaline loading' strategy used by elite combat sports athletes and middle-distance runners for decades. The challenge is GI tolerance — nausea and diarrhoea are common with the most effective doses.
How It Works: The Science
During high-intensity exercise, intracellular H⁺ accumulation lowers pH and impairs actin-myosin cross-bridge cycling. NaHCO₃ in the bloodstream accepts H⁺ ions effluxed from muscle, maintaining a higher extracellular-to-intracellular pH gradient. This accelerates H⁺ clearance from the muscle cell, delaying acidosis-induced fatigue.
Primary Mechanism
Extracellular pH buffering
Evidence-Based Benefits
Dosage Guide
Effective Dose
0.2–0.3g / kg bodyweight
0.2–0.3g/kg bodyweight, 60–90 minutes before competition. GI issues are the main limitation — start at 0.2g/kg and trial during training, never race-day first use. Splitting into smaller doses over 30–60 minutes or using enteric-coated sodium bicarbonate capsules reduces GI side effects.
Safety Profile & Side Effects
GI distress (nausea, cramping, diarrhoea) is common at effective doses and is the primary safety concern. Elevated sodium content is relevant for those with hypertension or on sodium-restricted diets. Not appropriate for those with kidney disease.
Who Should (and Shouldn't) Take It
Combat sports athletes, middle-distance runners, swimmers, and team sport athletes who perform repeated high-intensity bouts. Test thoroughly in training before any competition use.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →