Baking Soda & Exercise: Can Sodium Bicarbonate Help Runners?

Can baking soda improve your running performance? Read the full article to learn about sodium bicarbonate supplementation for runners.

One of the most effective ergogenic supplements may be in your pantry: baking soda. However, using sodium bicarbonate as a performance aid is not as simple as slurping down a spoonful of baking soda before a run. While bicarb may improve performance, the supplement comes with significant side effects. This article will dig into the research on sodium bicarbonate for runners, plus how to safely use the supplement. 

Disclaimer: I am an ISSN-certified sports nutritionist and a running coach with an MSci in Applied Exercise Science. However, you should always consult a medical professional or sports dietitian before using supplements. This article is general advice and does not replace individual guidance. 

What is sodium bicarbonate?

Sodium bicarbonate (NaHCO3) is a base, comprised of sodium and bicarbonate anion. It is commonly called bicarbonate of soda or baking soda and is frequently used in baking as a leavening agent. Some over-the-counter medications, particularly Alka Seltzer, contain bicarb. 

For decades now, baking soda for runners has been used as a legal supplement for improving athletic performance. It’s only not more widely used because of an unpleasant side effect (more on that below).

For a performance boost, the recommended dosage is 0.2-0.3 grams of sodium bicarbonate per kilogram of body weight, taken 1-3 hours before running. 

Baking soda’s impact on endurance

The harder you run, the more lactate your body produces due to anaerobic glycolysis. While lactate itself is not responsible for that burning sensation in your muscles, the accompanying hydrogen ions are. These hydrogen ions increase the acidity of the muscles, which impairs the force of muscle contraction and causes fatigue. 

When it is present in the bloodstream, baking soda neutralizes the muscle acidity. The reduction in muscle acidity delays fatigue. Additionally, bicarb may increase glycolytic activity and ATP-resynthesis during intense exercise. 

Over time, bicarb ingestion may enhance mitochondrial adaptations. A 2015 randomized controlled trial found that supplementation before high-intensity interval workouts increased cellular signaling of PGC-1α – a cellular pathway responsible for regulating mitochondrial biogenesis. Mitochondrial biogenesis is the process of increasing the number of mitochondria in cells. The more mitochondria, the better your body is at aerobic energy production (ie endurance sports including long-distance running). 

Sodium bicarbonate works equally well for male and female athletes. A 2022 meta-analysis found no significant differences in dosing or response for female athletes when compared to male athletes. 

Related: Safe and Research-Supported Supplements for Runners

Drinking baking soda benefits: What will drinking baking soda do?

Research reports a 0.8-1.8% improvement in finish time in races lasting 30 seconds to 15 minutes. A 2021 study in the International Journal of Sport Nutrition and Exercise Metabolism demonstrated the effects of sodium bicarbonate occur later in the race. When using bicarb, runners ran faster in the second half of a 3.5 km time trial than when using placebo. 

According to a 2021 review in the Journal of the International Society of Sports Nutrition, the research most supports the efficacy of bicarb supplementation for running events lasting 30 seconds to 15 minutes. 

Sodium bicarbonate supplementation is becoming more popular in longer distances. For example, the recent record-breaking long-distance performances (such as David Roche’s course record at Leadville 100) involved bicarb supplementation. 

One 2021 study found that endurance cyclists experienced a ~3% improvement in power during a 90-second sprint at the end of a 3-hour race. So there may be benefits for long-distances races. We just need more research before definitive claims can be made.

Risks and side effects of sodium bicarbonate supplements

If sodium bicarbonate can improve performance that much, why aren’t we all taking pre-workout baking soda?

For all its benefits, bicarb does have one significant downside: a high risk of gastrointestinal distress, including vomiting and diarrhea. Remember what happened when you combined baking soda with acetic acid in grade school science class? Now imagine that, except with stomach acid. 

The high occurrence of vomiting, nausea, cramping, and diarrhea is exactly why more runners aren’t drinking baking soda dissolved in water. Any performance improvements from enhanced buffering capacity are negated when you have to slow down with stomach cramps. 

As the name suggests, sodium bicarbonate contains sodium. Depending on the serving size, a sodium bicarbonate supplement may contain anywhere from 3 to 6 grams of sodium. Yes, that’s grams – ten times the amount of sodium in your average sports drink. 

If you simultaneously supplement electrolytes and sodium bicarbonate, you increase the risk of experiencing hypernatremia. Hypernatremia occurs when too much sodium is ingested relative to fluid ingestion and sweat loss. If you take in an electrolyte drink with bicarb, you ingest a lot of sodium. Symptoms include nausea, vomiting, collapse, muscle weakness, and seizures. 

Related: The Guide to Salt Tablets for Runners

Best sodium bicarbonate supplements

Maurten developed a Bicarb System in recent years – which may be the best sodium bicarbonate supplement on the market. Maurten used its innovative hydrogel technology to encapsulate the baking soda. According to their marketing claims, this reduces the risk of GI upset. 

A 2023 study in Sports Medicine Open supports Maurten’s product claims. Trained cyclists reported significantly fewer GI symptoms when taking the hydrogel supplement compared to a capsule version. A 2024 study found that trained cyclists finished a 40-km time trial 54-seconds faster when using Maurten’s bicarb system. 

You can also buy topical gels, such as PR Lotion. These products claim to provide bicarb’s ergogenic boost without the risk of GI upset. However, research studies have not found any significant changes in buffering capacity or performance when using a topical application. 

The TL;DR on sodium bicarbonate for runners

Before you start mixing baking soda into your pre-run glass of water, let’s take a step back and review sodium bicarbonate supplementation for runners. 

  • Sodium bicarbonate supplements may improve running performance by 0.8-1.8%.
  • The effects are most profound in races lasting 30 seconds to 15 minutes. 
  • They may improve your finishing kick in a long endurance race.
  • It is considered a safe and legal supplement. However, be cautious about taking in electrolyte or salt supplements with bicarb. 
  • Supplementing baking soda can cause severe GI upset for runners. 
  • Maurten’s hydrogel bicarb system reduces the GI symptoms. 

If you chose the cheap version (baking soda), you have a high probability of experiencing stomach cramping, diarrhea, or vomiting. The only downside of Maurten’s bicarb system is the cost ($17.50 per serving). 

If you are curious about trying sodium bicarbonate, consume 0.2-0.3 grams per kilogram of body weight, 1-3 hours before your event. Make sure you test this supplement in training! 

Finally, you do not need to take bicarb supplements. You may get greater benefits (2-4%) from:

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