Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Sodium bicarbonate, commonly known as baking soda, has scientific support as an ergogenic aid for the muscles body system, particularly in the context of high-intensity exercise. Its primary mechanism relates to its ability to buffer lactic acid in the blood, thereby delaying the onset of muscle fatigue during activities that produce large amounts of metabolic acids (such as sprinting or repeated bouts of high-intensity exercise). Multiple peer-reviewed studies and meta-analyses have demonstrated that acute ingestion of sodium bicarbonate (typically 0.2–0.3 g/kg body weight) can improve performance in short-duration, high-intensity activities by enhancing the body's buffering capacity and maintaining optimal muscle pH for contraction. This effect is most consistently seen in exercise lasting from 1 to 7 minutes. However, sodium bicarbonate supplementation is less effective for endurance events or low-intensity exercise. Side effects, such as gastrointestinal discomfort, can occur, and individual responses vary. Nonetheless, the use of sodium bicarbonate as a performance supplement is recognized and supported by organizations such as the International Olympic Committee and the Australian Institute of Sport, which classify it as an evidence-based ergogenic aid. In summary, there is robust scientific validation for sodium bicarbonate's supporting role in muscle performance during high-intensity, short-duration exercise.

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