Sodium Bicarbonate, commonly known as baking soda, is used in sports supplementation for its ability to buffer lactic acid and delay muscle fatigue. It helps maintain optimal pH levels in the blood during high-intensity exercise.
It is especially popular among endurance and high-intensity athletes for improving performance during short bursts of intense effort. By neutralizing acid buildup, it can help prolong time to exhaustion.
Its role as a buffering agent is well-documented, though its use must be carefully timed and dosed to avoid digestive side effects.
Synonyms:
Baking soda, NaHCO₃
Benefits:
- Buffers lactic acid during high-intensity workouts
- Delays muscle fatigue
- Enhances performance in anaerobic and sprint activities
- Improves recovery between intense bouts
Sources:
Industrially produced; also found in small amounts in some mineral waters.
Observations:
Typically taken in doses of 0.2–0.3 g/kg of body weight before intense activity. May cause bloating or diarrhea if not used properly. Best taken under guidance for competition use.
Areas of Study Related:
Exercise Physiology, Sports Science, Biochemistry.