Sodium bicarbonate, also known as baking soda, is an alkalizing agent used to enhance athletic performance by buffering lactic acid buildup during high-intensity exercise. This delay in muscle fatigue can improve endurance in activities like sprinting or weightlifting.
Studies show that sodium bicarbonate supplementation is most effective when taken 60–90 minutes before exercise. It works by neutralizing hydrogen ions, which accumulate during anaerobic activity and cause the “burn” sensation in muscles.
Excessive intake may cause gastrointestinal distress (bloating, diarrhea) or electrolyte imbalances. Dosage should be personalized based on body weight.
Synonyms: Baking soda, NaHCO₃
Benefits:
- Delays muscle fatigue
- Enhances high-intensity performance
- Reduces post-exercise muscle soreness
Sources: Powder, capsules
Notes: Start with low doses (e.g., 0.2g/kg body weight) and cycle use.