How sodium bicarbonate (bicarb) affects performance and recovery for running, OCR, and endurance sports
Thomas Solomon, PhD.
Updated onReading time approx 7 minutes (1400 words).
What you’ll learn:
Sodium bicarbonate (“bicarb”) is a salt that helps buffer acid — it mops up hydrogen ions (H+) to lower acidity.
Taking bicarb before a hard effort can improve performance in high-intensity, short efforts that last about 45 seconds to 8 minutes.
It can also help boost muscular endurance — more reps before failure — and repeated sprint power. Effects are small but real for many folks.
Curious about the how and why? Scroll down for the details, the nuances, and the nerdy bits.
The information I provide is not medical advice. Sodium bicarbonate can have side effects and might interact with other drugs, nutrients, and medical conditions (see here). If you are unsure, always consult your doctor to ensure that a specific supplement is safe for you to use.
What is sodium bicarbonate (bicarb)?
Sodium bicarbonate (NaHCO3) is a salt made of a sodium ion (Na+) and a bicarbonate ion (HCO3−). You probably know it as baking soda — the white stuff hiding in your cupboard and sneaking into muffins.
In the oven, heat causes sodium bicarbonate (baking soda) to spontaneously react and release carbon dioxide, which helps dough rise:
2 NaHCO3 → Na2CO3 + CO2 + H2O
Note: this reaction does not occur in your body.
In your gut, bicarb acts like an antacid — it neutralizes stomach acid and can ease heartburn and indigestion. When it meets acid (H+ ions, or HCl in the stomach), you get sodium (Na+ or NaCl in the stomach), water, and carbon dioxide::
NaHCO3 + H+ → Na+ + CO2 + H2O
Now you’re probably starting to see how bicarbonate might work in the context of exercise.
So, zooming out: your body runs a built-in bicarbonate buffering system to keep pH in a safe zone. Your stomach, for example, operates optimally at an “acidic” pH, which would destroy the epithelial cell lining of your gastrointestinal system (the gastric mucosa) if the bicarbonate buffering system was not present to protect the cells from stomach acid. Meanwhile, your blood is tightly regulated around a neutral pH. When hard exercise ramps up carbon dioxide and hydrogen ions, the buffering system steps in — it binds H+ ions and helps move CO2 to your lungs so you can puff it out:
CO2 + H2O ⇌ H2CO3 ⇌ HCO3- + H+
Carbon dioxide + Water ⇌ Carbonic acid ⇌ Bicarbonate + Hydrogen ion
Like all buffers, the bicarbonate buffering system in your body consists of a weak acid (carbonic acid, H2CO3) and its conjugate base (bicarbonate, HCO3--) that helps neutralise any excess acid or base that appears.
During very hard, glycolytic efforts — when you’re burning through glucose to make ATP fast — you produce carbon dioxide (CO2) at a high rate and hydrogen ions (H+) can accumulate possibly causing intramuscular acidosis (a drop in pH in muscles), which is one (of many) theorised causes of fatigue. So, adding an external buffer can help your internal buffering system overcome the large disturbance in the force. That’s why athletes have played with bicarb for decades. Fun fact: famous exercise physiologists like David Bruce (D.B.) Dill in the Harvard Fatigue Laboratory were studying the effects of sodium bicarbonate in runners over 100-years ago! But…
What is the scientific evidence on sodium bicarbonate’s impact on athletic performance?
Bicarb is generally safe for healthy people to consume, and it reliably boosts blood bicarbonate, lowers hydrogen ions, and helps steady blood pH during hard work (see Oliveira et al. 2021, Calvo et al. 2021, Siegler et al. 2016, Grgic et al. 2016, Carr et al. 2011, Renfree 2007).
However, some people get stomach issues — bloating, nausea, maybe vomiting — likely from the reaction with stomach acid (see Siegler et al. 2016 and Grgic et al. 2016). Test it in training first, not on race day.
Before exercise, bicarb can improve muscular endurance (reps to failure and time-to-maintain isometric force) in single-joint moves (knee extensions, elbow flexion) and big compound lifts (squat, bench, pull-up) with a small effect sizeAn effect size is a quantitative measure of the magnitude of a relationship or difference between groups in a study. Unlike p-values, effect sizes show how large or meaningful that effect is. Common effect size measures include Cohen’s d, Hedges’ g, eta-squared, and correlation coefficients..
But, it does not improve muscular strength.
For long-duration endurance events, bicarb hasn’t shown clear performance gains (neither in humans nor in horses; yes, “it is time to stop horsing around with baking soda”).
In short, very hard efforts that last roughly 45 seconds to 8 minutes, bicarb may improve performance. But, effect sizesAn effect size is a quantitative measure of the magnitude of a relationship or difference between groups in a study. Unlike p-values, effect sizes show how large or meaningful that effect is. Common effect size measures include Cohen’s d, Hedges’ g, eta-squared, and correlation coefficients. are trivial to small on average, and there’s some uncertainty due to possible publication biasPublication bias in meta-analysis occurs when studies with significant results are more likely to be published than those with non-significant findings, leading to distorted conclusions. This bias can inflate effect sizes and misrepresent the true effectiveness of interventions, making it crucial to identify and correct for it in research. and unclear study quality — more high-quality work is needed.
In very-short duration, 30-second “all-out” Wingate cycling tests (“all-out” cycling for 30 seconds on a cycling ergometer), pre-exercise sodium bicarbonate supplementation does not enhance peak or average power output but might benegfit average power during repeated maximal sprints (small effect sizeAn effect size is a quantitative measure of the magnitude of a relationship or difference between groups in a study. Unlike p-values, effect sizes show how large or meaningful that effect is. Common effect size measures include Cohen’s d, Hedges’ g, eta-squared, and correlation coefficients.).
Most studies test people when they’re fresh. We don’t yet know if the same benefits hold when you’re already fatigued — for example, after a long ride or run and then a finishing effort.
There’is a current sex bias in this field — only 20% of studies include females — but a preliminary meta-analysisA meta-analysis quantifies the overall effect size of a treatment by compiling effect sizes from all known studies of that treatment. shows that the effects of sodium bicarbonate supplementation are similar between males and females.
It’s unclear if taking bicarb daily beats a single pre-exercise dose. One meta-analysisA meta-analysis quantifies the overall effect size of a treatment by compiling effect sizes from all known studies of that treatment. (see here) found trivial average benefits from a one-off pre-exercise dose in Wingate tests, but a large effect after daily dosing. However, that conclusion was based on only two studies, so treat it with a pinch of salt bicarb.
Combining daily beta-alanine with pre-exercise bicarb shows the biggest average benefit compared with placebo in some meta-analyses (see here and here). That combo may suit folks doing short, hard intervals or events.
If you choose to use bicarbonate, a reasonable dose is:
0.2 to 0.3 grams per kilogram of body weight, taken 1 to 3 hours before high-intensity exercise. Note: based on effective doses used in research.
Taking more doesn’t necessarily mean a bigger effect but we’re short on high-quality dose-response studies.
Can sodium bicarbonate (bicarb) enhance athletic performance?
Taking bicarbonate before a session or race is likely to improve performance during high-intensity short-duration events lasting between ∼45-seconds and 8-minutes, and is also likely to improve muscle endurance “reps-to-failure” and repeated maximal sprint power.
The effect sizeAn effect size is a standardized measure of the magnitude of an effect of an intervention. Unlike p-values, effect sizes show how large the effect is and indicate how meaningful it might be. Common effect size measures include standardised mean difference (SMD), Cohen’s d, Hedges’ g, eta-squared, and correlation coefficients. is small.
The effect appears to be similar between trained athletes and untrained folks, and between males and females; however, further research is needed in females because they are underrepresented among studies in this field.
Keep in mind: because there is moderate to high heterogeneityHeterogeneity shows how much the results in different studies in a meta-analysis vary from each other. It is measured as the percentage of variation (the I2 value). A rule of thumb: if I2 is roughly 25%, that indicates low heterogeneity (good), 50% is moderate, and 75% indicates high heterogeneity (bad). High heterogeneity means there’s more variability in effects between studies and, therefore, a less precise overall effect estimate. (variability) in effects between studies, and because there is a moderate to low quality of evidenceA low quality of evidence means that, in general, studies in this field have several limitations. This could be due to inconsistency in effects between studies, a large range of effect sizes between studies, and/or a high risk of bias (caused by inappropriate controls, a small number of studies, small numbers of participants, poor/absent randomisation processes, missing data, inappropriate methods/statistics). When the quality of evidence is low, there is more doubt and less confidence in the overall effect of an intervention, and new studies could easily change overall conclusions. The most effective way to enhance the quality of evidence is for scientists to conduct large, well-controlled, high-quality randomised controlled trials. with possible publication biasPublication bias in meta-analysis occurs when studies with significant results are more likely to be published than those with non-significant findings, leading to distorted conclusions. This bias can inflate effect sizes and misrepresent the true effectiveness of interventions, making it crucial to identify and correct for it in research., additional high-quality randomised controlled trialsThe “gold standard” approach for determining whether a treatment has a causal effect on an outcome of interest. In such a study, a sample of people representing the population of interest is randomised to receive the treatment or a no-treatment placebo (control), and the outcome of interest is measured before and after exposure to the treatment and control. are needed to increase the certaintyCertainty of evidence tells us how confident we are that the results reflect the true effect. It’s based on factors like study design, risk of bias, consistency, directness, and precision. High certainty means strong, consistent research. Low certainty means more doubt and less confidence, and that new studies could easily change the conclusions. (confidence) in the overall effect sizes reported in meta-analysesA meta-analysis quantifies the overall effect size of a treatment by compiling effect sizes from all known studies of that treatment..
To minimise the risk of consuming a supplement that contains prohibited substances, only choose products that have been independently tested (e.g., Informed Sport). And, remember: Supplements do not make athletes and do not replace training; they're just the icing on a very well-baked cake. Before reaching for pills and potions, optimise your training load and dial in your sleep, nutrition, and rest.
How to use this: If you’re targeting short, hard efforts — think track intervals, hill reps, OCR sprints, time-to-exhaustion tests — trial bicarb in training 1 to 3 hours pre-session at 0.2 to 0.3 grams per kilogram of body weight. Start low, split the dose if your gut is touchy, and don’t debut it on race day. For longer steady races, skip it — the juice probably isn’t worth the slosh.
Strengthen the fight for clean sport
Remember: You are the only person responsible for what goes in your body! Ignorance is not an excuse! Stay educated. Be informed.
Consult WADA’s prohibited list, cross-check your meds against the Global DRO drug reference list, and only choose supplements that have been tested by an independent body (e.g., Informed Sport or LabDoor).
Information you can trust. All content on Veohtu is meticulously researched and written by Thomas Solomon, PhD. He does not sell supplements, recovery products, or ad space, and he has no sponsorships, brand affiliations, or ambassador roles. Everything you read reflects his independent views, shaped solely by peer-reviewed scientific evidence — and that will never change.
Full list of meta-analyses examining sodium bicarbonate for performance.
Here are the meta-analyses I've summarised above:
Acute effects of sodium bicarbonate ingestion on cycling time-trial performance: A systematic review and meta-analysis of randomized controlled trials. Lopes-Silva et al. (2023) Eur J Sport Sci
Effects of Ketone Monoester and Bicarbonate Co-Ingestion on Cycling Performance in WorldTour Cyclists. Ramos-Campo et al. (2023) Int J Sport Nutr Exerc Metab
Effects of Sodium Bicarbonate Ingestion on Measures of Wingate Test Performance: A Meta-Analysis. Jozo Grgic. J Am Nutr Assoc (2022)
Effect of sodium bicarbonate supplementation on two different performance indicators in sports: a systematic review with meta-analysis. Lino et al. (2021) Phys Act Nutr
Effect of sodium bicarbonate contribution on energy metabolism during exercise: a systematic review and meta-analysis. Calvo et al. (2021) J Int Soc Sports Nutr
Sodium bicarbonate supplementation and the female athlete: A brief commentary with small scale systematic review and meta-analysis. Saunders B, Oliveira LF, Dolan E, Durkalec-Michalski K, McNaughton L, Artioli GG, Swinton PA. Eur J Sport Sci (2021)
Effect of β-alanine and sodium bicarbonate co-supplementation on the body's buffering capacity and sports performance: A systematic review. Laura Gilsanz, Jaime López-Seoane, Sergio L Jiménez, Helios Pareja-Galeano. Crit Rev Food Sci Nutr (2021)
Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis. Luana Farias de Oliveira, Eimear Dolan, Paul A Swinton, Krzysztof Durkalec-Michalski, Guilherme G Artioli, Lars R McNaughton, Bryan Saunders. Sports Med (2021).
Effects of sodium bicarbonate supplementation on exercise performance: an umbrella review.
Jozo Grgic, Ivana Grgic, Juan Del Coso, Brad J Schoenfeld, Zeljko Pedisic. J Int Soc Sports Nutr (2021)
Effect of sodium bicarbonate supplementation on two different performance indicators in sports: a systematic review with meta-analysis. Lino RS, Lagares LS, Oliveira CVC, Queiroz CO, Pinto LLT, Almeida LAB, Bonfim ES, Santos CPCD. Phys Act Nutr (2021)
Effects of diet interventions, dietary supplements, and performance-enhancing substances on the performance of CrossFit-trained individuals: A systematic review of clinical studies. Dos Santos Quaresma MVL, Guazzelli Marques C, Nakamoto FP. Nutrition (2021)
A Systematic Review and Meta-analysis on Sodium Bicarbonate Administration and Equine Running Performance: Is it Time to Stop Horsing Around With Baking Soda? Denham J, Hulme A. J Equine Vet Sci (2020)
Effects of Sodium Bicarbonate Supplementation on Muscular Strength and Endurance: A Systematic Review and Meta-analysis. Grgic J, Rodriguez RF, Garofolini A, Saunders B, Bishop DJ, Schoenfeld BJ, Pedisic Z. Sports Med (2020)
Isolated effects of caffeine and sodium bicarbonate ingestion on performance in the Yo-Yo test: A systematic review and meta-analysis. Grgic J, Garofolini A, Pickering C, Duncan MJ, Tinsley GM, Del Coso J. J Sci Med Sport (2020)
The Impact of Preconditioning Strategies Designed to Improve 2000-m Rowing Ergometer Performance in Trained Rowers: A Systematic Review and Meta-Analysis. Turnes T, Cruz RSO, Caputo F, De Aguiar RA. Int J Sports Physiol Perform (2019)
The Impact of Sodium Bicarbonate on Performance in Response to Exercise Duration in Athletes: A Systematic Review. Hadzic M, Eckstein ML, Schugardt M. J Sports Sci Med (2019)
Acute and chronic effect of sodium bicarbonate ingestion on Wingate test performance: a systematic review and meta-analysis. Lopes-Silva JP, Reale R, Franchini E. J Sports Sci (2019)
β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. Br J Sports Med (2017)
A systematic review of the efficacy of ergogenic aids for improving running performance. Schubert MM, Astorino TA. J Strength Cond Res (2013)
Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. Peart DJ, Siegler JC, Vince RV. J Strength Cond Res (2012)
Effects of acute alkalosis and acidosis on performance: a meta-analysis. Carr AJ, Hopkins WG, Gore CJ. Sports Med (2011)
Effects of sodium bicarbonate ingestion on anaerobic performance: a meta-analytic review. Matson LG, Tran ZV. Int J Sport Nutr (1993) .
Photo of pyramid by Eugene Tkachenko on Unsplash
Share this article with your people:
Who is Thomas Solomon?
My knowledge has been honed following 20+ years of running, cycling, hiking, cross-country skiing, lifting, and climbing, 15+ years of academic research at world-leading universities and hospitals, and 10+ years advising and coaching in athletic performance and lifestyle change.
I have a BSc in Biochemistry, a PhD in Exercise Science, and over 90 peer-reviewed publications in medical journals.
I'm also an ACSM-certified Exercise Physiologist (ACSM-EP), an ACSM-certified Personal Trainer (ACSM-CPT), a VDOT-certified Distance Running Coach, and a UKVRN Registered Nutritionist (RNutr).
Since 2002, I’ve conducted biomedical research in exercise and nutrition and have taught and led university courses in exercise physiology, nutrition, biochemistry, and molecular medicine.
And, with my personal experience of competing on the track (800m to 10,000m), the road (5 k to marathon), on the trails, and in the mountains, by foot, bicycle, cross-country ski, and during obstacle course races (OCR), I deeply understand what it's like to train and compete — I've been there, done it, and gotten sweat, mud, and tears on my t-shirt.
Disclaimer: I occasionally mention brands and products, but it is important to know that I don't sell recovery products, supplements, or ad space, and I'm not affiliated with / sponsored by / an ambassador for / receiving advertisement royalties from any brands. I have conducted biomedical research for which I’ve received research money from publicly-funded national research councils and medical charities, and also from private companies, including Novo Nordisk Foundation, AstraZeneca, Amylin, the A.P. Møller Foundation, and the Augustinus Foundation. I’ve also consulted for Boost Treadmills and Gu Energy on R&D grant applications, and I provide research and scientific writing services for Examine.com. Some of my articles contain links to information provided by Examine.com but I do not receive any royalties or bonuses from those links. Importantly, none of the companies described above have had any control over the research design, data analysis, or publication outcomes of my work. I research and write my content using state-of-the-art, consensus, peer reviewed, and published scientific evidence combined with my empirical evidence observed in practice and feedback from athletes. My advice is, and always will be, based on my own views and opinions shaped by the scientific evidence available. The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.